My own journey to finding a healthy lifestyle has given me insight into the many challenges one encounters. This enables me to bring a high level of empathy, respect, and understanding.
Extensive experience in LCHF lifestyle allows me to guide you. My success story drives me to help clients improve their health and achieve a higher level of self satisfaction.
My education and training completes my coaching arsenal – allowing me to provide you, the client, with the tools and methods you need to achieve your goals.
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I spent about 30 years of my adult life following conventional wisdom. As a military and commercial pilot, I traveled quite a bit, spent large amounts of time in different time zones, and ate crap because that was what was available most of the time. I was always conscious of my weight and appearance but was fighting a losing battle. I usually tried to stick to low fat foods. I hiked and walked all the time and even did a few short distance triathlon races thinking that I had to exercise to lose/maintain a healthy weight. Of course, that never happened. So for about 30 years, I followed the governments advice and ate the SAD (standard American diet) and got fatter and unhealthier!
In early 2012, I looked in the mirror and finally REALLY didn't like what I saw. I had to change or deal with pending chronic diseases or disorders or die (I know, pretty dramatic!). I started a running program thanks to my wife and slowly got fitter. By mid 2013, I was feeling pretty awesome, lost about 20 pounds, and wanted more. I had started to eat differently, following the Paleo diet and it seemed to work. I also decided to sign up for an Ironman race in Mount Tremblant for August 2014. Very exciting stuff! I hired a coach, upped my training and completed the race in 16 hours. Lots of pain by the end but loved it and fell in love with the sport. My next Ironman race was September 2016 in Chattanooga. It turned out to be the second hottest IM race ever, a third of the starting athletes did not finish and I ended up walking most of the marathon with horrible gut issues due to over hydration, no fun! Still I wanted more and I decided to try and figure out how to race without stomach problems.
Another observation I made during the following months was that I was gaining weight. I couldn't believe it! Ironman training is roughly 10 to 15 hours of swimming, biking, and running a week. With this amount of exercise I figured I could eat as much as I wanted because of all the calories I was burning...maybe not. Conventional wisdom tells us that to lose weight we need to setup a negative energy balance in our bodies, simple. Eat less, move more, lose weight. Somehow it doesn't seem to work this way does it? This was like saying Bill Gates gets richer because he earns more than he spends. Doesn't really say HOW he got rich. Weight loss is WAY more complicated than this! Anyway, this is why I took a very deep dive into nutrition and I began to learn about optimal health.
September 2017, I heard the word KETO for the first time. My eating habits would be transformed for life! I started at 225lbs 7 years ago and am now 175lbs which I have easily maintained for the last year and a half (I was up to 210lbs 2 years ago) without counting calories or worrying how much I ate. I've enhanced my body's ability to burn fat for fuel and have dabbled in intermittent fasting. My last two Ironman races were completed with Ucan Superstarch, salt, and water, both PBs (personal best) and I felt great during and after. My recovery time after these races was greatly reduced as well. Unbelievable! I sleep better, think better, remember better, feel better, bike better, run better (working on swim!), tan better, blood work is better, blood pressure is better, skin is better. I have not had any negative effects at all. Life changing, can't say enough about this lifestyle!
Ok, now this is why I want to health coach and start a business that will absolutely help people. It's my passion to pass on what I've learned to anyone who wants/knows they can do better. I know you probably can feel it in your hearts that the conventional low fat, high grain diet is actually doing more harm than good. You have followed it for years but still struggle with your wellbeing. Ketogenic or LCHF (low carb healthy fat) lifestyles are not only your path to better living, it's the way most humans are meant to eat and live. If you are that person who could use a change, a boost, or you're just fed-up with not feeling great, I can help. Let me help you extract the most joy, satisfaction, and fulfillment from your lives! Harper Primal Health
If you have tried numerous diets losing weight only to have it return when you get fed up with being hungry!
If you’ve followed conventional wisdom for years going LOW FAT but have had zero results or have even put weight on and you feel unwell.
If you are sick of counting calories and being told to reduce how much you eat and to exercise more.
If you are ready to make a lifestyle change that will yield results and is maintainable for life!
If you are tired of suffering with GI/stomach issues during training and racing. LCHF racing may be your answer!
If you are sick of having cravings and crashing midday.
"If Nothing Changes, Nothing Changes".
If one keeps doing more of what they had been doing, it should not be a large surprise when you get more of what you got. This described my situation perfectly when Rick reached out to me. I have known Rick over 4 decades sinuous time at Basic and in the same Squadron at RMC.
Rick had been following my struggles trying to regain my health and fitness. It all started with one question and what began there has turned into a completely new and vastly improved lifestyle. Rick asked me to give him 12 weeks and follow the plan he was going to layout.
I still joke that what he laid out was "sorcery" when viewed through the optics of conventional wisdom. My journey led me to not just build new habits but actually understand what is happening with my metabolism and hormones. I am now 100% in control of my nutrition plan. My physical training is on fire. Energy levels through the roof and I am enjoying life like I have not in decades.
Given my history (the facts are what they are) I truly do know what it feels like to save another's life. I also know what it is to be saved. Rick did exactly that for me. It is a debt one can never repay.
But I can assure you of one thing. I will tell anyone who will listen that they owe it to themselves to follow Rick's plan for 12 weeks. The rest of your longer, healthier and happier life is the reward..
Medric "Cous" Cousineau, SC,MSM,CD, KStG
Capt Retd RCAF
Thank you, Rick, for your guidance, support and knowledge! I have learned a significant amount of information over the twelve weeks, from my one to one meetings with you!
You were always available to answer my questions and provide additional research to me in a moments notice. You are passionate about the lifestyle and I could tell you truly enjoy helping others achieve their goals. You have taught me to focus on my goals in a more productive way.
Before we started to work together, my mindset was somewhat traditional. Meaning, KETO is a short-term goal, not a lifestyle. This lifestyle was labeled as unhealthy and unsafe, as well as not sustainable. Traditional thinkers would tell me to be careful of high fat and low carbohydrates. I would hear things like, ‘your body needs carbs!’, ‘you are going to harm yourself’, etc. As a result, I would yo-yo diet. I would start this lifestyle, stop and then restart over and over, without the results I was hoping for.
What I appreciated most about working together, was how quickly I was able to see my results. Even when the scale didn’t move, I was reminded that weight loss was a side effect, not the goal. You were encouraging and not pushy at all. You supported me when I had ‘one of those nights’, where I would want to enjoy my time with friends without stressing about my progress.
In regard to my outcomes, I was able to achieve numerous successes throughout the 12 weeks.
1. I learned that this is TRULY a lifestyle. I actually don’t feel well when I get off track with my eating habits. This allows me the opportunity to quickly shift back to my new lifestyle if I indulge.
2. I learned to take time to enjoy the sun, some exercise, and fun! I have put a lot of these things on the backburner so to speak. I am proud to say they are a priority now!
3. I have lost 12 pounds and kept it off. I’ve also lost a few inches from my waist and my clothing fits differently. I feel my mind is clearer and I am overall, much happier.
4. Lastly, I am not discouraged with the scale. I weigh myself when I feel like it, but there is no pressure to see the number change. I have been reminded that this is just a start! The lifestyle will continue to provide me with more changes ahead.
The biggest eye-opening realization / breakthrough moment I had was recognizing the importance of self-care and stress relief. Taking time for myself and enjoying the outdoors has become a priority for me. I have also shifted my mindset to experience more access to the sun in order to naturally increase my vitamin D levels.
I would highly recommend utilizing Rick, Harper Primal Health for support with lifestyle changes. He has assisted in increasing my confidence, self-esteem and health greatly and I am very impressed with his services!
Rick, it can’t be this easy…
How many times did I say this to you over our 12 weeks together doing your program?!
Looking through your “Why health coaching is for me” list seemed like parts of my life story.
I had tried so many types of lifestyle changes by this time: Weight Watchers, Clean Eating, Herbal Magic, and low fat super calorie restricted diets, trying to follow the Government’s diet recommendations along the way.
Over the years, I have dealt with unbearable cravings, lost enjoyment at gatherings with friends, energy so low I could barely work out, or working out so much, I’d end up injured because I thought I needed to “move more, and eat less”. Lifestyle changes I knew were unhealthy and unsustainable but, wanting to succeed so badly, to look in the mirror and like what I saw. Eventually I found myself a 6’1” tall, 42 year old male, weighting the most I ever have (250lbs), completely depressed, and I finally just gave up.
I shudder to think of the amount of time and money I wasted on these programs, basically repeating the same cycle over and over. Losing a pile of weight (I had lost 50lbs five separate times by now), struggling to find enjoyment in my new lifestyle, finally becoming so frustrated, I’d slip back into my old habits, and gain all of the weight back.
I was sleeping very poorly, having headaches constantly, snoring, having wild cravings, drinking way too much, my body was aching, and my self esteem was in the dumps.
Talking with you, Rick, and trying your program has changed my life. I was skeptical at first, how could it be this easy?
As a foodie and someone who enjoys their social life, how could I eat so many delicious foods I love, enjoy drinks with friends, feel this energetic and healthy, and still lose weight?
Turns out it was completely possible, and not difficult at all!
My sleep is amazing now (no more snoring), I feel so much better mentally and physically, enjoy social occasions, eat food I genuinely enjoy, have control over my cravings, exercise sensibly, and feel as good as I ever have about my self image. Over the 12 weeks we worked together (March-May), I gained a whole new outlook on eating, exercise, how to care for my physical, and mental well being. I was down 44lbs, and have since continued to lose (63lbs as of August 2020), and improve my health.
If you’re reading this, and you’re not living your best life, contact Rick…
Invest in yourself, become a happier, healthier version of you, you’re worth it!
I turned 57 in April and felt the worse I’ve ever felt in my life. Getting up in the morning hurt and I didn’t feel good about myself and constantly had aches and pains. After seeing a post on Facebook, a mutual friend’s success, I thought, lady….you gotta do something quick. That was the push off the cliff I needed for myself.
May 1st I embarked on this new journey with Rick – Primal Health Coach. Boy, how was I going to beat my addiction to sugar and breads. I had my doubts I was going to stay on track, I always gave up, and it was too hard. I so wanted to be a success story for myself and knew I’d have to stay focused and committed, this was not going to be easy.
There were days I wanted to give up, days I didn’t want to go for that walk, days I wanted to eat a whole pie, cookies, and I missed my toast with peanut butter, jam and bananas! All the foods that were destroying me were screaming at me to eat them, however, I fought and stuck to the program.
It wasn’t so much about the numbers I was focused on, it was to be healthy and not hurt so much. Well I got more than I expected, not only did I lose over 20 pounds, lost over 17 inches and experienced these awesome benefits:
- My resting heart rate went from a 93 to 68
- Blood work results were out of the park, no longer pre diabetic
- Fat percentage went down considerably
- The energy I have is out of this world, feels amazing
- My CPAP pressure on my machine was reduced by a significant amount
- I’m exercising daily, OMG, and addicted to my walks
- I like how I look and am comfortable wearing that bikini top with my shorts
I’m maintaining my wins and continue to learn what my body requires. Don’t be afraid to experiment with good whole foods. I know my limits and if I indulge you can bet I’m working twice as hard to get back to my new normal.
My journey doesn’t end here, I’m continuing to push myself and improve in areas that are needed for myself. Despite the challenges I faced during my twelve weeks, I won, I didn’t quit. I am so proud of myself!!
Rick I can’t thank you enough for the encouragement, patience and time you spent with me. Awesome coach to have on your side!!
Before I started working with Rick, I struggled to consistently make healthy decisions. I was eating whatever I wanted without stepping on the scale and gradually gaining weight and was going up in clothing sizes.
On my 40th birthday, I was the heaviest I have ever been 243 lbs, and I felt terrible! I had chronic pain in my knees, hips and ankles. I made a pact with myself and my wife that this was the year we were both going to get healthy again. It was just after we moved back to Ontario that we decided to make some big changes and I started working with Rick. I knew that I had a better chance at being successful working with Rick verses other programs because he was going to keep me accountable.
When I first started working with Rick, I appreciated that we first focused on establishing healthy habits over time. We focused on diet first and then added exercise that were suited to my individual needs.
I also realized that after our first initial weeks it did not have to be “all or nothing”. I could still go out and be social with friends and family and indulge in a beer or dessert here and there – as long as I was practicing healthy habits MOST of the time. I learned that this was a lifestyle change and not a quick fix.
The biggest impact on my life has been the shift in mindset and being pain free. For me, losing weight was 100% about mindset. I realized that I could resist all the junk I was putting into my body and did not need these things.
My life is completely different now. I lost 40 pounds in 3 months and I am the weight I was at in my early 20s! I feel so much more comfortable now.
The tools I learned while losing those 40 pounds will help me stay healthy in the long run. I know that as long as I consistently practice healthy habits, I can maintain a healthy weight. And if I slip up and make an unhealthy choice, I can pick right back up and practice a healthy lifestyle anytime. Remember, it is not all or nothing.
If you are thinking about signing up for Rick’s coaching, you might be scared to make the investment. You need to think of everything you will GAIN by investing in yourself – health, confidence, happiness, accomplishment, and so much more. I have gained so much by working with Rick and my life is forever changed.
I came to Rick in the summer because I was tired of being unhappy. I had transitioned from being an active runner and had done all that I could to try and help myself lose the weight that I had gained over the course of a few years. In my eyes, weight loss seemed impossible and I wanted to feel like myself again.
Fast forward four months, and my life has completely changed in the best way possible. I believe that my mindset shift has been the greatest accomplishment, and the 32 pound weight loss was an added bonus. I feel confident in my body, I have self-control around food, I know what foods are worth it to me when I want to indulge, and most importantly, I feel like myself again.
As I worked with Rick, I was never afraid to be completely honest and open with him because I knew that there would be no judgement and he would only help me learn from my mistakes. The questions he asked me and techniques we used helped me to find the best way to sustainably accomplish my goals and improve my lifestyle. The skills I have adopted will be useful for the rest of my life. Through this journey, having someone there 24/7 to ask for help or celebrate wins with me, made all of the difference in accomplishing my goals.
To someone who is thinking about taking the step and making the investment, I cannot recommend Rick and his coaching program enough. I know that asking for help can be hard but investing in yourself and your happiness is the best thing you can do, and you won’t regret it.
I want to thank you for you enthusiasm, desire for knowledge, tenacity, willingness to be unconventional and your compassion.
May 2018 my HbA1c had gone up to 7.3 and the only option was to increase Metformin. It was another indication of step down the road of my body being damaged by Type 2 Diabetes.
You had been speaking to me about carbohydrates and fat but the low carb seemed radical and the high fat was counter to all I knew about fat and what medical doctors, nurses and dietitian had believed to be true.
Well, I had nothing to lose. More metformin and then injecting insulin...
It seemed like the beginning of the end.
It may take 10 or 15 years but diabetes would kill me.
Well, low carb/high fat has reversed my diabetes. Within a month my HbA1c was below 6.5 in the prediabetic range and withing 4 months my HbA1c was 5.9, below diabetic range! No metformin, no statin!
Fast forward to Sep 2019 and my HbA1c has been 5.9 consistently.
Oh, did I mention I dropped 23 lbs to 177? I am not done.
The books and podcasts that you passed on have been amazing.
Your encouragement along the way has been great.
Rick, you have influenced 5 other people in the office that I know of.
This change has empowered me, enlightened me, saved me.
My wife and children are thankful.
Keto on my Friend
Happy Thanksgiving all, wow what a weekend of eating and cheating on my diet….hey that’s ok once in a while.
For years my diet consisted of higher carb foods. After my last blood test, the doctor informed me that my fasting glucose was rising compared to previous year results. She suggested eating less carbs, smaller portions with a good amount of vegetables, good advice hey. I certainly didn’t want to become diabetic as I was getting in my 50’s. Time to take control of me!
Talking to Rick about low carb higher fat diets made sense to me, after all it was what I grew up with. Mom and Dad never bought into the fat is bad and complex carbs are good. Eating cheap out of the box foods never made it to the dinner table at that time. How did I end up eating this cheap, ready to eat food, not a lot of meat and a lot of mac and cheese, sweet sauces, sugar in almost everything etc ?? I know how, laziness and buying into a culture that drills it into your head that eating meats, eggs and fats are bad. I was filling up on crackers, breads, and power bars and wondering why I was hungry in an hour. I’m sure the food companies that sell this cheap alternative to real food love the huge profit margins that they see. First thing I did to get healthy was to drop the sugar, pop and juices and cut back on the starches! This was not easy, I craved carbs and it was hard to break through this but after 3 or 4 weeks of sticking to it with intermittent fasting I saw results. Weight loss, better sleep, less inflammation, more energy and a sharper frame of mind.
I really looked forward to chatting with Rick at work to bounce questions off him and pick his mind for advice. This is fun now and easy to maintain.
Be the next person to benefit from a new healthy lifestyle!
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Contact me to learn more about how we can work together to help you reach your wellness goals.
4 Mohawk Avenue, Brighton, Ontario, Canada