What Works - A Simple Guide

Here is a simple, 100% guaranteed method to achieving great results - better body composition (less fat, more muscle), greater capability (mobility & strength), and a better life (longevity, health, quality of life).

Nutrition – Follow The Primal Blueprint, or the Paleo diet.

These plans in a nutshell are to avoid anything processed. If you cannot find it in the wild, you cannot consumed it. Single ingredient food – a sweet potato contains ONE ingredient – sweet potato. Broccoli contains ONE ingredient – broccoli. Salmon contains ONE ingredient – salmon. You get the idea.

“Eighty percent of your ability to reduce excess body fat is determined by how you eat, with the other 20 percent is dependent on proper exercise, other healthy lifestyle habits and genetic factors.” - The Primal Blueprint by Mark Sisson.

Healthy nutrition is as simple as eating the right foods in the right quantities. The right foods being single ingredient foods, mostly plants and animals. The right quantities means portion control. Not more than you need, mostly protein, moderate fats and low carbs.

Exercise - Walk, Lift and Sprint. “Those who think they have not time for exercise will sooner or later have to find time for illness” - Lord Edward Stanley.

By walking (with intent/purpose, not just ambling) for 45min a day, lifting (heavy) weights (30min workout) twice a week and sprinting once a week (15-20min including rests) you can become incredibly fit & healthy.

Sample:

Monday – Walk briskly for 45min

Tuesday – Walk briskly for 45min, Lift heavy weights for 30min

Wednesday - Walk briskly for 45min,

Thursday - Walk briskly for 45min, Lift heavy weights for 30min

Friday - Walk briskly for 45min,

Saturday - Walk briskly for 45min, Sprint for 15-20min (incl. rest)

Sunday - Walk briskly for 45min.

On the days when you are lifting and sprinting, make sure you warm up properly focusing on mobility, cool down properly focusing on twisting stretches.

Lifestyle – Stress less and sleep well.

Quick guide:

Single ingredient food only. Mostly protein, moderate fats and low carbs.

Walk briskly every day for 45min.

Lift heavy weights two or three times a week for 30min.

Mobilise fully before exercise, stretch fully afterwards.

Sprint once a week for 15-20min including rest periods.

Sleep well and avoid stress.

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Personal coaching can help you achieve the results you desire, as well as giving you the necessary effective tools you need to keep striving forwards, to keep changing and progressing on your journey.


Challenge everything, especially yourself.

Alex Kay Grimmer


Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit my website: ALEXKAY