Two Tribes Primal Fitness

03/28/2025

Getting it going….if you are on FB, here’s our Ketosis group

https://www.facebook.com/share/p/1YGfs9mXut/?mibextid=wwXIfr

03/23/2025

I think my tribe needs a shopping and refresh trip.

03/20/2025

03/19/2025

Coach Albert (Carnivore) and Coach Nikki (Ketovore) have been following the nutrition journey to WELLNESS for decades.

Longer than some of y’all are old. 🤔

Long before video shorts or TikTok trends made popular via mindless scrolling addictions. And yes, sitting at your desk, couch, chair, car or in bed scrolling through YouTube, FB, TikTok or Telegram shorts IS AN ADDICTION, wellness fam! 🤷🏾🤷🏾🤷🏾

Some insight we’ve covered in our EDUCATION CLASSES and SEMINARS….

If you choose DIRTY KETOGENIC eating, you CHOOSE ☠️☠️☠️.

You cannot CLINICALLY or SCIENTIFICALLY operate in tandem between KETOSIS and the GLUCOSE system. M

The entire purpose of ketogentic is to tap into what we KNOW as our primal and primary energy system. It takes DAYS-WEEKS-MONTHS of STRICT adherence to ketogentic to access the benefits of a ketogentic nutrition path.

The more belly fat you have, the less muscle you have, to lack of a gallbladder, if you are diabetic, if you have kidney dysfunction or fatty liver, if you have cancer, or if you are addicted to weight loss and are always on a roller coaster of procedures, drugs and trending diets…..YOU NEED TO DO YOUR DUE DILIGENCE.

Ketogentic eating AND fastinh has been shown to improve health and disease factors.

But there is nothing ‘dirty’ in these results. Meaning, so little taste of sugar ir pasta or rice.

STRICT Carnivore is 80% fat calories and 20% protein calories. The crappier the fat, the higher your risks so choose quality. Dairy has carbs! You cannot stray especially in the beginning. OR you can land yourself in the ER with stroke risks!

All foods are ANIMAL sourced! Chicken! Pork! Fish! Beef! Bacon! Butter/tallow! Egg! Thats it. No coffee just WATER!

Ketovore has some leeway and is more 60-70% calories from fat. Only 5% of the calories come from carbs so it’s yogurt, cottage cheese, cheese etc. No more than 20 g of total carbs a day (none of this NET CARB S**T )!!!! The rest is protein.

If that doesn’t feel right for you, I wouldn’t dabble lest you end up fatter, more unhealthy than you began.

And of course, IT WONT WORK if you aren’t consistent and disciplined. More like our primal ancestors versus you entertainment junkies looking for the quick fix so you LOOK good on your trip. 🙄🙄🙄

There are other ketogentic diets but they operate the same! Just the food SOURCES Change

There you have it.

03/11/2025

What does 3 weeks in ketosis feel like?

I’m starting my 4th week on a Ketogenic diet and it’s quite surprising how much my mind-body-energy thrives.

First off, let me REMIND MY READERS:

THERE IS NO SUCH THING AS DIRTY/LAZY KETO

If you subscribe to that mindset, you have a high probability of gaining weight/adipose in critical areas and ending up in the hospital. You DO NOT use keto as a ‘trending’ lifestyle and then eat a piece of cake because… YOLO!

You are balls in or it’s a hell NO! Period.

The first week was tough. I had weird shakes and was later informed this was the ‘keto flu’ or the period where your body and mind are pi**ed off at you for blocking it’s glucose addiction.

I nutted through.

Then I had an overwhelming surge of energy phase where my brain, which had been foggy and encumbered by fatigue, was on fire! Like…..damn, I’m ready to GO! My body was as energized as my brain, and I felt my workouts in a way I had not felt since my 30s!!!!!

That was week 2.

Week 3, I slowed down a bit with my perimenopausal progesterone drop. The progesterone drop is the predecessor to many of my perimenopause maladies, such as itching (cytokine response) and sudden joint inflammation, and it is a trackable part of my ‘awareness’ as it relates to my fitness and wellness.

And 🩸🩸🩸!

This was a signal to rest a bit more. I focused on tracking my keto macros using an excellent APP I discovered (I prefer the FREE 💩). I also dialed down my workouts a bit, moving into ‘what does my body feel today’ versus ‘what’s the next workout in my plan’.

That’s the problem with humans…..they set goals and have plans, BUT they have ZERO understanding of hormones and energy.

If they are tired it in pain, they pop some supplement or OTC or get some ‘shot’ so they can nut through it. Over time, this method actually makes it worse. Learning the rhythms and cycles of the body and adjusting is more beneficial overall and in the long run.

If I haven’t made it crystal clear, I advocate for ZERO hormonal or lab enhancements to ‘boost’ performance.

Anti-anabolic steroid
Anti-T shots
Anti-Mega Dosing of Creatine, Caffeine, etc.

Ancestral mentors or warriors did not run to the store and purchase the ‘lean/fit/bulk’ powder du jour in order to generate UNrealistic and UNfunctional muscle mass or performance. We operate on a natural platform that is NOT based in:

Aesthetics
MAXIMUM Gains
Competition/ Sports
Ripped/Shredded Musculature

These things ARE attainable via rigid protocols and supplement/enhancement FOR SURE!

Week 4 has been fluid in that I’ve fully adapted to a 60-35-5 protocol naturally. I don’t have to measure it and it’s fairly easy.

I’m not hungry. I have substantial energy for workouts so I require no boost as a pre or post. My 2 year checkin with my stats reveals a solid amount of Bone Mass, VERY LOW Visceral Fat, VERY healthy body fat to muscle percentages for a WOMAN at 56 and low low low markers for risks based upon body composition.

Plus….I have the metabolic function of a 22 year old!

When I first hit Perimenopause in 2023, I felt like my energy, motivation and overall ‘give a shot’ factor had taken a dive.

Ketosis brought it back for me with:
Reduced fluff
Reduced stomach irritations from grains
Increased energy
Reduced fatigue
Elimination of brain fog/clarity issues

How long will i do this? Who knows. Coach Albert has been in a ketogenic state for 16 months solid, lost 40 lbs of body fat and is the leanest and strongest he’s been in DECADES. His testosterone levels are naturally elevated. His fatigue is gone. He is completely off of caffeine or protein powders.

He is doing 1 armed pull ups, strict muscle ups and single leg squats with zero joint pain and can fully sustain a day’s physical labor in extreme temps.

We are ketosis sold!

03/10/2025

10,000% correct….

03/09/2025

MEET THE COACH

Let’s say hi to Coach Nikki Vasquez (Wilmoth). She is our founder, owner and senior experience in WELLNESS AND FITNESS coaching.

With 2 1/2 decades of fitness coaching experience as well as 4 decades in KINETIC MEDICINE, it’s pretty easy to see why she’s confident in her niche!

She is our ONLY WOMEN’s 55+ Coach and our personal trainer who works with both male and female clients one on one both in their homes and in the gym.

Hormones
Aging
Osteoarthritis
Cardiovascular issues
Mobility
Neuroplasticity
Foundational movements for longevity

These are all part of the normal training session!

We have ONE OPENING in our 8am class and ONE OPENING in our Tue/Thur 9:30am and M/We 12pm class.

*We do ask that you commit to 3 months before taking these last 2 slots*

If you are looking for a place to IMPROVE what age or pausing may have set on the back burner, let us know.

Message Coach Nikki aka ‘Coach Killer’ here if you are interested.

03/08/2025

MEET THE COACH

Meet Coach Albert Vasquez. He is our primary men’s coach and works with men age 55 and older to help them become stronger and more capable.

Albert’s clients range in age from 55 to 78 and work at their own pace and towards their own goals in our small class MEN’S ONLY training setting.

We have TWO open spots in our 7am Men’s Class on Tuesday, Wednesday and Thursday every week.

If you are interested in improving your age-related deterioration or just delay the aging process a bit and stay capable, send Coach Albert a message!

03/02/2025

Training through sickness is a very personal journey. For me? I’ve always used it as a time to slow down and work on form.

Without comparison or worry about what I’m missing.

I was coming out if the NoroVirus in this picture.

Working on ROM instead of some ridiculous FOR TIME structure that instantly feeds completion and the ego’s need to WIN.

I don’t ego train. I train for longevity. I train for joint health. I train for lean muscle.

Even still going on 56, I HAVE ZERO EXCUSES THAT STOP ME FROM DOING SOMETHING EVERY DAY.

What’s your excuse? Wait….don’t tell me. Let me guess because my brain is much more creative than your excuse.

02/28/2025

Had a Deep Tissue Massage today with one VERY HIGHLY RECOMMENDED Whitney. The first time I’ve ever fallen asleep on a table in a massage.

10/10 on every level

If any of my clients or Granbury peeps are searching for a massage therapist, give her a try. For those who prefer a male masseuse like coach Albert, her husband comes highly recommended as well and he does ever deeper pressure massage.

02/26/2025

I’ve always opted for chicken thigh over chicken breast, but especially as a choice on a ketogenic nutrition plan. 🍗 🐔

Flavor, texture and moisture are far superior with thigh.