All posts by Small Primal Habits

Cold Expose and more via Wim Hof Method with Jesse Coomer

Today we are talking with Jesse Coomer. John reached out to Jesse as he was looking into taking his one day workshop. We review:

Actionable Takeaways:
If you have ever thought about trying cold exposure Jesse gives you a plan to start small

If you are interested in learning more:

Come to the workshop March 10 2018 and see how John does – The seminar is in Indy at  Sign up at

The video Jesse referenced:

Jesse’s YouTube Channel:


EDIT: Per request here is the the Ben Greenfield Podcast:


Don’t miss a Podcast:

All the Online Courses:

Happiness Haiku

In this show John passes along the idea of a Happiness Haiku. A Haiku is a form of Japanese poetry traditionally expressing a single feeling or impression – in this case Happiness.

He didn’t mention it but usually a Haiku and contains three unrhymed lines of five, seven, and five syllables, respectively. Read more details at:


More info on Our Mindfulness Journey:

Subscribe: “Our Mindfulness Journey” in your favorite Podcasting app

Take our 4 week Meditation challenge:

Follow on YouTube:

Video – Tips to cut your viewing time

Quick tip: Can you save some time watching videos

Actionable Takeaways for YouTube:

Keyboard shortcut Function
Spacebar Play/Pause when the seek bar is selected. Activate a button if a button has focus.
Play/Pause Media Key on keyboards Play / Pause.
K Pause/Play in player.
Stop Media Key on keyboards Stop.
Next Track Media Key on keyboards Moves to the next track in a playlist.
Left/Right arrow on the seek bar Seek backward/forward 5 seconds.
J Seek backward 10 seconds in player.
L Seek forward 10 seconds in player.
Home/End on the seek bar Seek to the beginning/last seconds of the video.
Up/Down arrow on the seek bar Increase/Decrease volume 5%.
Numbers 1 to 9 on the seek bar (not on the numeric pad) Seek to the 10% to 90% of the video.

For more YouTube Shortcuts:


More info on Work Habits:

Subscribe: “Work Habits” in your favorite Podcasting app (iTunes/Play)

Subscribe on YouTube:

PP02 – What does a smart phone have to do with Podcasting?

Three high-level reasons why I made a smart phone the center of my podcasting process

  1. Convenient
  2. Cost
  3. Minimum Viable Product (ie try it quickly)

There you go… If you haven’t tried yet get the free class: Continue reading PP02 – What does a smart phone have to do with Podcasting?

Detailed Goal Planning with Review

Tracy Milam explains his detailed goal setting process and walks us through one of his goals.

His process has 3 (or 4 if you count review) steps:
1) Reflect
2) Set new Goals
3) Planning (ie Flush out the goal)
4) Review (Control Process)

Actionable Takeaways:
Do you have goals that doesn’t have a plan or a review?
Can you send 15 minutes to plan your day to save yourself an hour 45 of unharness time?

Don’t miss a Podcast:
All the Online Courses:

Tracking your barbell weight in Group Fitness

In this solo episode John talks to himself about tracking weight in BodyPump and GRIT.

He is piloting tracking his weights using this low tech Pump tracker: (Google Sheets)


More info on Group Fitness Max (GFM):

Subscribe: “Group Fitness Max” in your favorite Podcasting app (iTunes/Play)

Take one of our Courses:

Subscribe on YouTube:

PP01 – Introducing PhonePodcasting

As we grow we have been sharing the processes we use to Podcast. As people are at different points at wanted to share this is a way you can try with little to no risk. We published the details in a quick book and will be added to the course monthly.

This Podcast will not be in the Small Actionable Habits Podcast feed other than this intro show to tell you about it.


More info on PhonePodcasting:

Course to create your first Podcast:

Books on creating Podcast, Website, and Processes:

Subscribe: “Phone Podcasting” in your favorite Podcasting app (iTunes/Play)


To see what we create with Phone Podcasting:

Follow on YouTube:

Try our free HITT Class

We often battle the intimidation factor at the gym. Today we talk about how you can try HITT at home to build up some confidence. The class is free so there is no reason you shouldn’t give it a try. Take the course at


More info on Group Fitness Max (GFM):

Subscribe: “Group Fitness Max” in your favorite Podcasting app (iTunes/Play)

Take one of our Courses:

Subscribe on YouTube:


033 2 Weeks Keto Cookbook 12/22/17

In this episode you will hear us talk about 2 weeks of meals that are our go-to easiest meals to make. You can get a draft of them in cookbook form by going to the show note notes.

Actionable Takeaways:
– Download a copy at
– Pick a few meals and add them to your week
– Let us know what you think

Why we started the podcast over: Egg Challenge from MommaLowCarb (previous Interview)
Continue reading 033 2 Weeks Keto Cookbook 12/22/17

5MF05 What is NEAT?

Quick 5MF on adding Non-exercise activity thermogenesis (NEAT) to your fitness template

Actionable Takeaways:
Don’t have a goal, 2-4 hours NEAT a week
Layer NEAT on top of a current habit

Don’t miss a show: and