How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press

Swiss Ball Kneeling Overhead Press

Note: This is a loose transcription of the video ‘How to get Primal on a Swiss Ball! – Part 5/5 – Kneeling Dumbbell Overhead Press ‘.

Brad: Hey guys, this is part 5 of How to Get Primal on a Swiss Ball. The next exercise or movement I want to show you is doing a kneeling dumbbell alternating shoulder press.

Swiss Ball Kneeling Dumbbell Overhead Press

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A: Seated Dumbbell Alternating Overhead Press 

The first progression that I use to get a client to be able get to do the full exercise is to first be able to do a dumbbell shoulder press sitting on a ball. It doesn’t sound that tough, but it can be, depending on how to do it. So, you can do it with two arms, but we’re doing a one-arm alternating one; that’s the goal as I want to get people to activate their core.

Draw your belly button towards your spine. Lift your chest up nice and high and then do the same movement as what you would be doing when you are on your knees on the ball. You can make that harder by lifting the opposite leg, or lift the same side-leg to activate more muscles that should help prevent you from falling off the ball.


B: Supported Kneeling on Swiss Ball

The next thing you would need to be able to do is kneel on the ball. So I recommend you do it somewhere where you can hold onto something firm and get up on the ball on both legs. Get used to not having to rely on sitting back down on your heels, which is a lot easier position to sit, in comparison to actually being up off your butt. Hold onto something like that and just get used to being able to purposely push forwards and backwards, side to side so that you can start to get your muscles used to, and get your nervous system used to, the movements that are going to take place when you’re actually on the ball. Hands on, Hands off, Hands on, Hands off. Get used to that and then also put your feet, dig them into the ball, so that they act like a rudder. Then purposely kick your feet back so that you’re not having to use your feet to help you with your balance. Once you can do that, then you can go onto the next stage.




C: Unsupported Kneeling on Swiss Ball 

So after you have gotten proficient at holding onto something when you’re balancing on the ball, next you want to be able to get up on the ball without anything to hold onto. Perhaps, someone needs to hold onto the ball for the first time to ease your mind a little bit, but you can also do it from this way. Get your knees onto the ball and hands onto the ball like that, then roll forward. Balance in that position there, roll it forward far enough to where your feet dig into the ball and then slowly rise up there like that. Chest up, shoulders back, stomachs sucked in.



D: Kneeling Dumbbell Alternating Overhead Press 

Once you can do this proficiently, and you know that rolling forward and backwards, you’ve got the ability to able to switch on the muscles that you need to get you back to the proper centre of balance, this is when you should then be able to grab onto a dumbbell – nice and light first up, and then be able to actually do the exercise. So for me, I’ve got about 12 kg here, so about 25-26-27 pounds and then from there, one arm up, switch your stomach all nice and tight. Press straight up there like that, and then alternate.


And that’s it! That’s part 5 of 5 on How to Get Primal on a Swiss ball. Hope you’ve enjoyed it!

Other videos in this series:

How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance
How to Get Primal on a Swiss Ball – Part 2/5: Prone and Supine Balance
How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups
How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats

What’s your favourite swiss ball exercise?


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35 Everyday ‘Exercises’ You Don’t Have to Make Time For

35 Everyday 'Exercises' You Don't Have to Make Time For

Movement, defined as “The act, process, or result of moving” (your body, in this case), is the 5th of the Primal 6 keys of optimal health. We all know that movement is important, yet all we ever talk about is exercise, defined as “bodily (or mental) exertion”. By definition, they are not much different. However, exercise seems like something we have to make time for, sign up to, schedule in. Yet we have many opportunities for movement every day!

Incorporate movement into your sedentary life
If you can’t get a treadmill at your desk, try our other tips for moving your body at work.

Here are at least 35 ways to maximise the amount of movement in your daily life to improve and maintain your health, mood and fitness, defined as “The condition of being physically fit and healthy”.


How to add movement into sedentary activities

Sit on a Swiss Ball at your desk
This simple change will make a huge difference to how your body feels at the end of the day, or end of the night if you spend an evening on the internet. Your hips and spine will stay loose and your core will remain active, all while sitting!
– Continually swivel your hips in circles, figure eights, and laterally side-to-side and front to back.
– Learn 5 more ways to reduce computer pain.

Get off the couch and onto the floor
When you are watching TV or a movie at home, you can be doing a variety of things with your body on the floor. As an added bonus, these will also keep you from mindlessly eating while you’re staring at the screen.
– Stretch your muscles that feel tight.
– Get into some yoga poses, changing poses when the scenes of your show change.
– See how long you can balance on one leg in different positions.
– Do some planks.
– Get something heavy and do some basic strength-training movements.
– See how many push ups and jumping jacks you can do on the commercials.
– For motivation and more fun, set up personal challenges or compete with a friend or family member who’s watching the show with you.

Get off the couch and onto the floor
You can watch a TV show without being a couch potato.
Get off the couch and move your body.

Stand up and walk around as much as possible
– When talking on the phone, stand up and pace or walk away from your computer.
– Instead of sending an email to a co-worker in the same office, stand up and visit them instead. It’s faster!
– When you get invited to sit and have a coffee with a friend, say “Let’s go for a walk instead.” If you spend a lot of time sitting in cafes, imagine how much walking you could be doing instead!

Instead of coffee talk, walk and talk!
Instead of coffee talk, walk and talk!

Do ‘airplane exercises’
Long commutes in the car, bus, train or plane mean lots of sitting and no way to walk around. However, you CAN do the exercises that they teach on long airplane rides – just wait for red lights if you’re driving!
– Lift your heels and stay on tip toes for seated calf raises. Extend your leg, put your heel on the floor and lean forward for seated calf stretches.
– Put your hands on the seat behind you and twist your body both ways.
– Roll your shoulders front and back. If you have room lift your arms with elbows bent, then rotate  arms forward and back.
– Do tricep stretches (one arm bent over and behind your head).
– Put one foot on the other knee and bend forward for a butt and hip stretch.


Commit to skipping the shortcuts

No more drive-throughs!
This is a movement-killing trap, especially in America, where there are drive-though banks and pharmacies.
– Park the car and walk in! Which leads us to…

Park far away
– Especially if it’s not too cold or hot out, why not park really far away? This everyday exercise opportunity is continually overlooked in our competition to find the best parking spot, which usually means the closest. How about we start competing for the farthest spots?
– If you are going to a large mall, school campus or work complex, how about parking on the opposite side to the area where you need to go. Then you have to walk the entire length of the place!

Park far away and walk!
Park far away and walk! Check out the great story about this picture.

No more escalators!
Forget this invention ever existed. Make a pact to yourself to never take an escalator again. If your fitness level or health is in such bad shape that climbing stairs is a huge challenge, then at least you’ve got yourself an exercise challenge without paying for a gym. Stairs are one of the easiest ways to get in some great cardiovascular exercise, without ever making time for it. Which leads us to…

No more escalators! Take the stairs.
No more escalators! Read the interesting story about this picture.

See you later, elevator
Climbing steps in a high-rise building is like doing an aerobics class, so it would be silly to skip this perfect opportunity for incidental exercise. If you need motivation, try this:
– Make a pact with a co-worker to do the steps every day before you can eat your lunch. At the beginning of your lunch break, walk all the way down the steps to warm up, then climb all the way back up and back down again. Then go feed your well-earned hunger together.
– Get some co-workers together for a daily morning or lunchtime stairs race.
– Time yourself climbing the stairs every morning on your way up to work. Try each day to beat your previous times.


Organize stair races with your work mates
Organize stair races with your work mates

No excuses for parents

As parents of a toddler ourselves, we know that kids are often a great excuse for not having time for the type of workout you want to do. However, kids are the perfect catalyst to unscheduled, unbridled movement in your everyday life. Instead of being annoyed by their high energy, be grateful that they are basically tiny personal trainers, begging you to move your body.
– Dance along with your kids in the living room.
– Push your pram (stroller) up the biggest hills you can find.
– Play on the playground equipment while you’re there, instead of just watching your kids do it.
– Play chase, even when you are just walking together a short distance (except in the parking lot!).
– Give horseback, piggy back and shoulder rides.
– Safely twirl them around until you’re exhausted. “Again, Mummy, again!”
Have a Kid Workout!


Playing with your kids is unplanned exercise time!
Parents, you are already at the playground,
so get moving!
Pushing the stroller uphill is great exercise
A hill makes a routine walk into a great workout

Put on some music

Whether you are cleaning the house, cooking dinner, or walking to the bus stop, good music will get your body moving in a different way.
– Vacuum to good music for guaranteed speed in your work, spring in your step and plenty of healthy movement.
– While you’re at it, do some squats while doing the laundry. Use less chemicals and more elbow-grease on that shower. The beat of the music will keep you going.
– Listen to your favourite tunes while cooking, and let yourself have a dance. Moving your body uninhibitedly is so fun and freeing.
– Follow the huge trend of commuters wearing earphones. The music may inspire you to stretch your legs on the bus or walk faster down the street.

Turn housework into exercise
Mundane housework time doubles as exercise time.
Pic from The Housework Fitness Plan on kidspot.
Dance in your living room and kitchen for fun and fitness
Dance in your living room and kitchen
for fun and fitness


Which of these everyday ‘exercises’ can you start doing today?

Workout with Your Kid! 11 Exercises Tough for Parents & Fun for Kids

Workout With Your Kid!

It’s hard for parents to find time to exercise when balancing work and family time. When you finally think you’ve got time for a workout, the kids are pestering you to play. So what’s the solution? Have a KID WORKOUT! In this video, I show you 11 exercise ideas that will give you quality time with your kid AND a tough workout. These exercises are suited to my physical ability, and what my daughter is comfortable with, so adjust the workout to suit your needs and abilities. Make sure you consider your body’s limitations and your child’s age and physicality, then adjust the exercises accordingly. The main idea is just to get moving together so everyone is happy and healthy. Have fun!

No Pain, No Gain! Are Personal Trainers Helping or Hurting Us?

No Pain, No Gain! Are Personal Trainers Helping or Hurting Us?

In every type of health industry, there can be practitioners that are inexperienced or misinformed. In the fitness industry, this is a common occurrence and unfortunately there are plenty of personal trainers out there who are doing a good job of hurting people and worsening people’s health. They are just doing the best with what they know, as is everyone in life, but many debates have been had over this issue, including a great debate on Australian program Insight called “No Pain, No Gain – Debate on the validity, safety and effectiveness of Personal Training.”

Is Your Personal Trainer Helping or Hurting You?

How qualified is the personal trainer who is pushing you to your limits?

This is one question the debate asks, yet few people ask before they sign on with a personal trainer. With the fitness industry booming with boot camps and personal trainers, everyone is jumping on board. With a personal trainer, people find motivation to exercise and get that extra push they may not give themselves if they were on their own. Of course, people also hire personal trainers to learn how to exercise and eat right, as a trainer would be the expert on that, right? Well, considering that anyone can become a qualified personal trainer in Australia in 8 weeks, and less in America, we should be asking ourselves if personal trainers are really experts that we should entrust with our health and safety.

The answer of course will differ for each trainer, so just like with any professional that you pay to get a result, do your homework first! Just as we are all cautious about which mechanic we use so we don’t get ripped off or have our car break down, choosing a personal trainer should be a very calculated decision, as this person gives health advice and instructs on exercise that could easily do more damage than good. Look for personal trainers whose focus is not just on weight loss or muscle gain, but overall health. Just as with low-fat diets, when the focus is strictly on the waistline, it’s rarely ever going to be in the best interest of your health.

But don’t I need to workout hard to get fit? No pain, no gain?

With personal trainer role models such as those on the Biggest Loser, we are getting a message that says we should all be working out to within an inch of our life whether we are or 150kg or 60kg, regardless of a person’s ability, overall health and how their exercise technique is. Personal trainers are often thought of as good ones if they ‘kill you’ until you are exhausted and can’t move the next day. It’s our instant proof that something is happening, we are getting our money’s worth. However, for many people in today’s society whose bodies are already so stressed from work, finances, hectic schedules, poor diets, little rest and environmental toxins, exercise is just another stress that will slowly break down the body’s overall health. Especially painful, stressful exercise.

Brad is a type of personal trainer called a C.H.E.K Practitioner, or Exercise and Lifestyle Coach, as exercise is only one part of what he teaches. As you can see in our Primal 6, exercise, or movement, is only 1 of 6 key elements of optimal health. In terms of importance, it is #5 out of 6! Thought, Breath, Water, and Food all come before Movement, and should all be in good order before intense movement. Then they should all be combined with #6, Rest. Struggling through tough exercise regimes several times a week without taking care of the other 5 of the Primal 6, will not only slow your efforts to get fit and healthy, but instead may cause weight gain and illness. However, when you are well-rested, nourished, watered, relaxed and content, exercise can become rigorous if you desire; an enjoyable challenge to discover your body’s limits and potential.

The right personal trainer could help you change your life and health for the better.

So, in our view of the debate on personal trainers, there are many variables that will influence the effectiveness and safety of  having a personal trainer. One part of the equation is you…Is your body ready for heavy training? Are your motivations coming from the desire for overall good health? Are you going to sign up with whichever trainer is the cheapest without looking into their qualifications, experience, motivations and results? And those last things are the other part of the equation – the personal trainer. It would surely be helpful if there were lengthier educational requirements for personal trainers, but really people just need to be more discerning about which trainer they choose to hire. Even with doctors, many people go with the first one they come across, but as our health needs are so individual and personal, and the consequences potentially dire if you go with the wrong person, we should simply be more choosy with our health practitioners. It’s worth the deliberation when that personal trainer helps you change your life and your health for the better.

Watch “No Pain, No Gain” Debate Online