How Running Changed My Weeks

I have never been a runner…

The truth is, before recently I hated running.

The hard knocks of every footstep, the hard uphill effort and my breathing was always hard and forced.

I never really understood the pull to running that so many people seemed to have. Some people couldn’t go through a day without getting a run in. To me there was no worse thought than to get up in the morning, put on some shoes and go for a run. I could get behind weight training and swimming, but never running. There was always some mental block against it as both a sport and a way to get fit and lose weight.

I think that this all changed after I began to run without shoes on. 

Throughout all the years that I so strongly stood against the idea of myself running, the only real thing I needed to change was not the shoes I was running in, but rather the shoes I wasn’t running in. I think that had I not made that decision to go out and buy myself a pair of Vibram Five Finger’s I’d still be against running. I never bought the Five Fingers to actually get into running mind you, I bought them because they appealed to the minimalist inside of me. They are simple, work and are to this day the most comfortable shoes I’ve ever owned. Having said that, I now own quite a few more pairs of the things, and in fact I’m writing this very article with my feet clad in Komodosports. My poor Komodo’s have been on 3 day hikes, Warrior Race obstacle courses and have been worn almost every day for two years. They are my favourite shoes next to my Five Finger Classics.

My Classics are probably my favourites…

It’s safe to say that I am a Vibram Five Finger fan, haha.

On to running and how it has changed me

Running is hard. It is mental, physical and frustrating. The only time I feel like I’m really going at a healthy pace is when I’m running at around 80% of my maximum speed. I LOVE to sprint. There is something so simply primal and athletic about letting the reins get a little slack in them and charging forward at maximum effort.

I like to run a 5km route every Saturday. Some may say that isn’t far, and it really isn’t. I can cover 5kms on my mountain bike no problem, and with little effort. Running though really takes it out of me. I sometimes wonder if I have the wrong sort of build for running, but after having run on consecutive Saturdays now for quite a few months I am beginning to believe that we really are all born to run.

The main reason I think that is while running and observing my fellow running comrades I have noticed just how easily we can move and maintain a constant speed. Heads high, arms relaxed, we seemingly fall into each step over and over with little effort.

This brings me to another point that I’d like to make about running. I think that running is an art form. There is a specific rhythm a runner needs to move effectively while using the least amount of effort as possible. I know that when I slow down after around the 3 km mark that it is because I have fatigued and can no longer maintain my running form.  Form, I believe, is everything in running. From the research I have done into what makes a runner an efficient one, it appears as though a high cadence rhythm where concentrating on lifting your foot off the ground rather than driving it into the ground is the most efficient way to move both quickly and effortlessly.

This method of running is called pose running. 


This is how I run, and I have been told that I look very natural and relaxed when I move. Try it out!

Probably the best running shoe you'll every use! :)
Probably the best running shoe you’ll every use! 🙂

On to the main reason I love running

Running has now become a weekly “fix”. I love the post-run glow. I love the simplicity that is running. I love being outdoors and feeling the wind rush over me. I love feeling like I’m free and that nothing else matters on that Saturday morning other than finishing that run. I love running barefoot.

My favorite part though is just how good I feel for the rest of the day.

So why not give running a go yourself?

How Many Calories Should I Eat To Lose Weight

How Many Calories Should I Eat To Lose Weight

Understanding calories

Calories actually shouldn’t be your area of focus to lose weight. 

Yes, you read that right.

Calories are not the answer when it comes to weight loss. The media and society in general have unfortunately led you astray.

The truth about weight loss is that you don’t have to do that much at all to see results. 


Why you don’t need to worry about caloric intake

Calories are basically energy units of foods. These energy units can be found in various sources such as fat, carbohydrates and protein. Each of these foods provide calories for the body and are used for various uses in it.

The key source here is fat. Fat, believe it or not is not your enemy. What you should really be concerned about is what your carbohydrate is and how you can reduce it. Carbohydrate intake has a direct relationship with the rate of weight loss you will experience.

You see, carbohydrates convert to glucose in the body much more readily than other sources of energy. Insulin is released by the body to control blood sugar levels. Insulin is also responsible for moving excess sugar to storage; aka fat. It is important to understand that the reason the body does this is either to prevent blood sugar from skyrocketing, or to store energy (such as fructose from fruit) for later use.

Controlling insulin levels in the body is crucial to both losing body fat and maintaining body fat percentages.

How to control insulin levels

Basically, you should be trying to achieve and maintain a state of automatic fat burning for energy by the body. This state is called ketosis

Ketosis is a state in which the body is in harmony enough to convert to using fat as its primary energy source. This is the body’s preferred way of operation and will result in automatic, effective and safe weight loss. As you may assume, this process isn’t short term. It is most effective as part of a long term lifestyle change.

That’s right, there is no magic pill for weight loss. The solution is to make the changes that you know you need to make. If you’ don’t know what changes you should be making, don’t worry. I’ve put together a simple, 7 step course which will educate you on what you need to change in your diet right now to see results in as soon as a month from now.

Think about it, if you don’t do anything today, how can expect to see results in future at all?

Once your body is fat adapted, you will have more energy, never have to worry about fat loss again and you’ll also avoid more illness.

After all, why wouldn’t you want to take the easy way out and allow the body to do what it knows how to do? 

Grok: Who was he?

Who is/was Grok?

The simple answer is that he is, or rather was us. He used to wake up in the morning and have a good stretch while greeting the morning sun. He used to rile up his family and go for a morning run to gather food and water and he used to go on hunts with his friends to get some meat for dinner.

Do you see the similarities?

There are some, definitely, but there are also quite a few differences. Grok never had to worry about money, but he did have to worry about food sources, sustainability and health. We can wake up in the morning and greet the morning sun, hug our family members and even go on food gathering adventures, but we certainly don’t have to fight for our food or spend hours chasing down animals to eat. Additionally, Grok probably never encountered the convenience of gathering beef. Cows wouldn’t exactly be hard to hunt.

We don’t even have to do the hard work when we get our foods. Grok would have had to do everything, from harvesting to storage and distribution. Obviously everything would have been on a much smaller scale, but the point is that there was no convenience to be heard of. If Grok was hungry, Grok would have had to have gone out and fed himself.

Grok would have had to have run, jump, sprint and do pull ups like it was nothing in order to survive. He definitely didn’t have to sit in front of computers all day and worry about making money to buy his food, but he would have to evade dangerous animals and find places to shelter from storms. He’d have had to make tools from things he found around so that he could make spears to kill animals, control fire and ensure that he could keep his people happy.

Grok would also have to worry about getting sick as way back before the times of agriculture and medicine getting ill would almost certainly mean certain death. Fortunately, we don’t have to worry about much of what Grok had to when he was alive.

Having said that however, Grok would have been in near perfect health. He had evolved with his diet, he had been physically active his entire life and he was stronger than most of us will ever be today. He could sprint, jump, climb and lift. He was nimble and athletic. He wouldn’t have to worry about cholesterol issues, diabetes or excess body fat. Everything worked like a well oiled machine.

How you can be more like Grok

This is a great video on how to be more Grok in your life…

The issue most modern humans have today is that our lifestyles have moved so far away from what our bodies are. We are social creatures who like to touch, run, jump and laugh. We try to mitigate emotional and mental stress where possible but seem to lose the fight all too often. Our bodies love physical stress but we leave them starved and wonder why they give out on us one day.

We are built to feed when we need to, not when we want to. Our bodies love good nutrition and hate bad nutrition, yet as a result of big industry and social conditioning we are robbed of automatic good health.

We need to move more, eat more high quality food and ditch the toxic stuff as soon as we can.

Try and walk barefoot more, eat more raw, natural foods and learn to think like Grok had to. What is my next meal going to be? Where is it going to come from? How am I going to get it?

Try and live in the moment a little more.

Here’s a great article on Grok by Mark Sisson


Simple Psychology To Keep Yourself Honest

How do you maintain your paleo momentum?

Let’s not beat around the bush here, paleo is not the easiest diet to stick to. I won’t “cave” in to all the anti-paleo naysayers who claim that it is an unsustainable way of eating because I’ve disproved them in my own experience on the diet (er, way of life?).

It isn’t that paleo is difficult, nor is it that the foods we love to eat are hard to come by (for the most part, anyway), its that it requires effort. 

Perhaps that’s what it all comes down to at the end of the day. If you are going to succeed with a paleo lifestyle, you have to give it some stick. You have to change the depress the clutch pedal, shift gears and step on the gas. There aren’t any paleo fast food restaurants (that I know of), it’s all gourmet goodness. 

Why wouldn’t you want to eat well everyday, with just a little effort? In 6 months time after you have converted to a fat burning grade A example of the human species, could you honestly say you wanted  to not eat according to a paleo way of life?

I could near guarantee not.

I believe that finding what works for your body is that powerful. It isn’t that you “know what to eat to lose weight”, or that you find that exercising while playing is more effective then just throwing some weights around in the gym. It’s about embodying something that you know is right. Something that works for everyone in much the same way. Your playground is a place where diabetes is banished and insidious fat gain is a by gone.

Think about that next time you are in the chocolate aisle at your local supermarket. Which brings me to the crux of this article.

How do you maintain your paleo momentum in the face of temptation?

Well firstly I think it’s important for you to understand that the foods you feel so tempted by really isn’t food. It’s poison. 

Even so, what’s one bite of a doughnut? Oh, wait… that one bite led to five more and now you’re eyeballing the next one in the box you just bought. Again, most of what isn’t paleo simply isn’t real food. 

So how do you use simple psychological tricks to make powerful, resonating and long lasting decisions on demand and in the moment?

Guilt, that’s how…


Now we both know that just saying that doesn’t really put a positive idea in the mind. Guilt is a negative word, it implies bad things, such as crime and deceit. 

Put the brakes on there and slow down. That’s not the direction I’m going in at all.

I’d like you to take a moment and reframe guilt. Try to think of it as an empowering tool that you call upon in your moment of need. Guilt, to the rescue…

Use guilt as a projector. Think of it like a pair of glasses you put on when you make decisions. Each food item you view through these glasses presents you with a timeline of how eating that food affects your life. How is that for a polariser, right?

Think about it, applying this technique while casually ogling some freshly baked, fluffy doughnuts produces a sharp and clear image of fat gain and long term, insulin issues…

However, glancing over a prime cut of steak or some delicious, fresh vegetables shows a wonderfully peaceful life of health and longevity.

Guilt allows you to make the right choices pre-emptively. It’s almost as though you are empathising with your future, overweight self and realising just how simple and easy it is to avoid ending up being unable to join your kid’s on their first bike ride. Powerful stuff. 

Yes, yes…

I know some of you may think that this is a little dramatic seeing as though we really are only talking about food. 

Well, we aren’t. We are talking about health, living long and living strong. Being healthy for our kids. Being able to see the world for the next 50 years. It’s about enjoying your human machine.

So get out there, feel guilty, and then make the right decision when it comes to what you feed yourselves and your family.

It’s surprisingly easy to keep this box empty…

Keep well!


How To Cook Delicious Pork Belly

How To Cook Chili, Sumac Pork Belly

You have to try pork belly if you haven’t already. If you have, well, you know how amazing the tender, juicy meat is.

Ideally, what you’ll want to do is get a pork belly that will fit in your crock pot. Crock pots work well for cooking pork belly because it needs a long time to cook. The longer it cooks, it seems, the more tender it gets, and the more delicious. I was amazed at just how delicious the pork actually turned out. Every bit of it fell apart, and even the bones just pulled out of the meat with no problem at all.

What you’ll need

  • One pork belly
  • Broccoli and cauliflower for mash
  • Brussel sprouts
  • Sweet potatoes
  • Sumac
  • Salt
  • Black pepper
  • Chilli powder
  • Apple cider vinegar
  • Butter/olive oil


How to cook paleo pork belly

  • Prepare the pork belly by salting the meat all over. You can make up your own combination of sumac, chili, salt and black pepper. I used an equal(ish) amount of all of them and it worked well. Honestly though I’d like to use more sumac as its lemon like flavour works so well with pork. 
  • Heat up a large skillet and put some good fat in it. I used duck fat, but you can use butter or any high smoke point oil. Sear the pork belly on all sides, even the sides. Cook for one minute each side. It’s worth timing to get the best result.
  • Put all the veggies in your slow cooker and then place the pork belly on top of them.
  • Cook for 4.5 to 5 hours.
  • Enjoy the magnificent meal you have just cooked!
  • Oops I almost forgot, somewhere in this whole process, steam the broccoli and cauliflower for a while and then use a potato masher to turn both of them into mash. You might want to add some salt and butter to taste.

pork-belly paleo-pork-belly-nom


My Yoga Experience: Continued

In continuation of my previous post (give it a read so that we’re on the same page! :D) on my first experience with yoga, this post will be about how my view of yoga has changed after some more classes.

I think it would be best for me to mention the different types of yoga that I’ve done over the past week or so.

Flow Yoga or Vinyasa Yoga

I began with a class of flow yoga, which, to my limited understanding (at the moment) is a yoga discipline which aims at moving constantly from one pose to the next. Its correct name is Vinyasa Yoga which refers to the “alignment of movement and breath”, which is a method which turns static yoga postures into a dynamic movement; flow. 

This is quite a physically demanding style I think, as I found certain parts of my body trembling at the mercy of the instructors. As with all the yoga “styles” that I’ve tried there is a mental serenity you reach at some point during every class. Frequently I’ve found myself without thought where the only thing I’m “thinking” about is what my body is doing. I’ve found that with flow yoga there is little to no rest period between each posture, and so your body’s areas of weakness are magnified. Personally this is something that I welcome as it highlights where you need work and also makes you realise just how physically demanding yoga can be.


Something I enjoy in particular about flow is that there is a real sense of progress as you tie one posture into the next until you are repeating a fluid yet highly controlled sequence of movements which you begin to understand better and better the more you practice.

Bikram Yoga

Bikram Choudhury

Perhaps the most fashionable yoga in the world today, Bikram yoga is a yoga “system” developed by Bikram Choudhury which incorporates 26 hatha yoga postures performed in a hot room. Typically temperatures are of 105 degrees fahrenheit and up (40 degrees celcius), which I’ll have you know is pretty tough. If you have wondered what it would feel like to sweat out of every pore in your body then I urge you to take a Bikram yoga class. I was pretty fascinated at just how much fluid was being purged from my body, and equally amazed at how little water I felt I needed to drink during the class. After the class however I rehydrated quite aggressively, haha.

A little more about Bikram

Bikram Choudhury began learning yoga at a very young age. And by young, I mean barely able to walk; 3 years old. 

I don’t know about you but at 3 years old I don’t think I could run very well, never mind have the dexterity to control any yoga posture. Bikram’s studies continued and in his teens he had won the National Yoga Championship three times consecutively.

Perhaps the biggest “pull” of Bikram yoga is its claimed healing benefits. Bikram himself suffered a crippling injury during a weightlifting exercise which doctors told him would mean he’d never walk again. He claims that through yoga he recovered completely in 6 months. Bikram yoga is performed in a hot room because it more closely simulates the climates found in India.

He moved to the United States in the 1970’s and setup yoga studios in California and Hawaii. He began training students and ultimately was awarded a copyright for the 26 poses which constitute Bikram yoga. The theory for this copyright is same as that which allows choreographic sequences to be copyrighted.

Should you try yoga?


I think that one of the greatest things about yoga is that it can be performed by anyone. The object is never to push beyond one’s limits, so there is a challenge for everyone no matter their physical strength or agility. I’ve found that in the short time I’ve been practising yoga I have become more flexible and there is a definite change in the strength of my core muscles. Small increases and changes, but progressive and understandable. It is easy to see how people become addicted to yoga, and how the progression of your development in the sport is a linear one where improvements in technique, strength and overall experience can be measured monthly, if not weekly.

So give it a shot!


My First Yoga Experience: Learning About Yoga

This week I had my first yoga experience…

I decided (after some arm twisting I might add) to attend a yoga class with my girlfriend. She is an absolute yoga addict and attends classes multiple times per week.

The class that focused around the flow discipline, which, to my limited understanding is a yoga style, if you will, where each pose flows into the next, creating a seamless one and a half hour movement. I had some ideas of what it would mean to be moving in ways I wouldn’t normally through exercise or otherwise for that long, without a break.

The class happened to occur on the evening of a new moon, which meant that we were to focus on non-standing poses. This meant lots of close to the ground core work, and it was tough. Some poses appear very simple on the surface and when expressed by the instructor, but in actuality are incredibly tough to hold for more than a few breaths, never-mind express convincingly. I found that some of the poses which focused on maintaining core heavy poses worked me the hardest. I like to look at this as an indication of areas I need to get stronger and more supple though, so it’s all good…

What I learned at the time

Immediately as the class started I felt as though there was a good sense of calm amongst everyone in the class. I wasn’t the only first timer there and there were some experienced people who had obviously been practising yoga for quite some time.

I found that I really had to focus on my breathing, which is very important in yoga, and the better my breathing was the better the poses worked for me. Some poses seemed to stretch out my nerves, leaving my toes tingling while others seemed to test my ability to maintain a single position for (what seemed like) long periods of time.

What seemed to really resonate with me

I found that my thoughts and worries became muted as the class went on, and at the end of the class I was totally relaxed, even though I had just been physically active for over an hour. When we reached the final pose, savasana, I was ready to fall asleep.

Savasana or the corpse pose


The next “thing” I found resonated well with me was that the energy in the class was incredibly positive. It was as though everyone in the room was on the same level and “knew” one another. There is a great deal of respect that yoga seems to command, and it feels like a very mature form of exercise. From just a single class I felt as though I had gotten closer to my body and its current limitations. Even though I had struggled through many of the poses, I had attempted each one with 100% effort, and the resonant stiffness I feel today as I type this article reminds me that the yoga journey is a long one.

Every extra centimetre you are able to stretch is a big achievement in yoga, and the goal as it seems to me is not to become the best at performing yoga poses, but to become in touch with your body and how it feels on the day, how it felt before, and how you want it to feel in the future. The physical exertion aspect to everything seems to come as part of the package, but it isn’t the true value of practising yoga. I think that spiritual release you feel after completing a class is what really brings people back to the studio.

It is as though someone has given you permission to relax, forget about the stress of living and focus on your mind and body while strengthening both.


I think that yoga is an awesome way to spend time with yourself. You could definitely practice poses at home but it is the careful, calibrated guidance of an instructor that will keep you focused and help you prevent injury. The studio was very quiet, with only the unique sound of Ujjayi breath filling the room. The outward expression of yoga’s breathing helps to ensure that (for the most part) everyone is in sync in the studio. It is a very liberating and bonding experience at the same time, if not with other people, with yourself. 

Yoga also perhaps unintentionally encourages you to take a holistic approach to the body. Everything you do, every day, will affect how your body peroforms when attempting yoga poses. Your diet, how you sit, how you sleep will all be affected (and even repaired) by the focus of yoga.

So give it a go. It was a very valuable experience for me and I’m seriously considering making it a routine part of my life.

Keep well,



Paleo Diet Guide

Why you need a paleo diet guide to succeed in getting healthy…

That may seem like a big statement to make, but in reality, those who read and study why something will benefit their lives will succeed in achieving their goals much more often than those who don’t.

Learning about why the paleo diet is so healthy takes some time and effort to get to grips with all the nitty gritty. Which foods are allowed, which foods aren’t. Which foods have gluten in them, which foods don’t.

All of these “lessons” take time to learn, and there are far easier ways of learning than bashing away at Google until something of high enough quality emerges. You see, it doesn’t matter that you read a lot about paleo or healthy nutrition. What does matter however is that you are reading the right  information about the paleo diet. This is where a good guide is irreplaceable. Reading about why something is healthy for you from someone who has already done the legwork will near ensure you a similar level of success.



What a good paleo diet guide shouldi include

So what would a guide that was effective at communicating valuable knowledge be like? Well…

It would have to be easy to read

Learning from a guide which has a blurred approach to learning about a complex topic such as dieting should be as easy to read as possible. This isn’t to say that the paleo diet is inherently complex, it isn’t but it is important to get a good understanding of what it involves from day one.

It should be to the point and informative

Knowledge is power, and you should aim to learn as much, high quality information as you can. The more you know, the better prepared you will be for success. Losing weight is simple, but losing weight while staying healthy is the key. Great knowledge shouldn’t be hidden underneath layers of understanding or procedure, good lessons are learnt with a direct approach. Example, action, learn, repeat. Simple!

The guide should be written from a place of experience

A good guide should be qualified and have some weight behind it’s lessons. Nobody wants to learn from someone who claims they know it all or who has stopped learning. Finding a guide that is the product of an evolving mind ensures that you, the learner, can engage with the creator of the content in a natural way and build a lasting relationship that will ensure success in getting healthy.

Where would I find such a guide…?


Fortunately for you. The author of our sister site has a great guide that ticks all the right boxes and is totally free for your consumption.

In the guide you’ll learn:

  • How to make the changes necessary for effortless, healthy and simple weight loss starting today. 
  • Why the changes are effective.
  • Why the foods you’ve been told are healthy aren’t. 

Each section of the course (there are seven, don’t worry, they are very easy to read and are not long) contains links to further reading which will enhance your understanding of the paleo movement.

If you feel like you have really been looking for a guide that will help you automatically lose weight, gain muscle and avoid doctors, then you will surely benefit from signing up for the free course below.

How To Get Rid Of Face Fat

How To Get Rid Of Face Fat

Face fat, just like other undesirable fat comes from eating the wrong food and not understanding how to effectively managing fat percentages and weight control. 

Those two terms probably send chills down your spine, both seem to entail lots of dedication and work to see results.

Not so. 

Controlling diet and fat percentages are 100% within your control. Understanding what is involved with actually losing weight and getting healthy can seem impossible, but keep reading to learn some real changes that you can apply today, starting right now.


Getting rid of face fat

Fat gains are caused by an imbalance of nutrients in your diet. The biggest offender here are carbohydrates and sugar. Both of these foods contribute to fat gains more than any other, and so they should be central to your efforts of fat loss.

Begin by removing or at least radically decreasing your intake of carbohydrates.

This is important to control. Carbohydrates turn into glucose after you’ve eaten them and then they are shuttled away into fat cells by your body. Chances are that if you have a chubby face, you aren’t that active. Carbohydrates are really only useful when the body is under a fair amount of physical stress when exercising. Carbohydrates help to maintain blood sugar levels when the body is working out, and don’t really have any benefit of consumption when not exercising.

Control sugar intake

Be ruthless. If you want to see real results, cut sugar intake considerably. No fizzy drinks, no sugar in your coffee, it should all be removed. Sugar is not necessary for health, and so it shouldn’t really be consumed. Now, don’t take me wrong when I assume that if you have a little bit of padding on your face chances are you carry some extra weight all round. This single step will result in some impressive fat loss, and also has the benefit of increasing energy, decreasing cravings and promoting a better state of health all round.

Get moving

In order to get the most results, you need to get that body moving. Don’t focus too much on the actual movement, just know that the body only really cares that it is moving. If you can, try to workout about 3 times a week. With one much higher intensity than all the other workouts. This activity boosts fat loss, enhances fat utilisation for energy and floods your body with feel-good hormones.

What you can do right now to get rid of face fat…


If you want to know more about what it takes to strip fat automatically and safely, all through changes to your diet and lifestyle then I strongly urge you to signup below to receive your free 7 Paleo Concepts course. The course explains how you can make the necessary changes to your diet over seven emails, each with an actionable step that will produce results. What have you got to lose? Fat, that’s what…

How To Get Rid Of Arm Fat

Get rid of arm fat

Getting rid of arm fat, or any fat for that matter, requires simple but far effecting changes to your lifestyle.

These simple changes are easy to apply and will work forever as long as you stick to your guns and keep working at losing that arm fat.


What changes do I need to make to my diet that will get rid of arm fat for good?

  • Cut out grains

Grains contain toxins that inhibit your body’s natural immune system. These toxins are namely gluten and lectins which are anti-nutrients in plants which are designed to deter animals from eating them. Grain based foods are also usually heavily processed and are found in foods which are high in carbohydrates. This takes us on to our next point.

  • Cut carbohydrate intake drastically

Carbohydrates cause the largest amount of fat gain, period. Sugars derived from processed carbohydrates cause insulin spikes in the body that result in the uncontrolled creation of fat in the body. Your body knows how to burn fat naturally and easily and continuing a high carbohydrate diet will prevent it from trying to do its job and keep overall fat levels low.

  • Commit to a high- fat diet and lose fat FAST

This may come to you as a shock, but fat doesn’t cause fat gains. Our bodies rely on fat for many bodily functions including the protection of nerves, energy production and healthy tissue maintenance. It is important to maintain a decent fat intake that is full of healthy, saturated fats. Yes, saturated fats. Question everything you have read about fat gain and fat burning. Learn more by subscribing to the seven paleo concepts course.

Forget finding a quick fix


As with anything that has a real value or produces real results, nothing is achieved overnight. While applying the lessons above will result in results in as short as a week, they won’t magically get rid of all your arm fat in that time. You need to stick with it and be disciplined, because consistency is everything. Fortunately the steps you need to take are simply laid out in the 7 step paleo concepts course, which teaches you all you need to know in a seven step email series that will keep you healthy for the rest of your life.

Signup below and learn how to get rid of that arm fat for good!