KETO Coaching, Primal Fitness Methods & Lifestyle Coaching in Fort Lauderdale

How to Really Get Fit, Healthy, Lose Weight and Keep it Off in the New Year!

Change is always hard, but worth it if you are Determined and Focused

October 2018 marked my transition back to the USA, after spending some time abroad working on my new venture, training myself, receiving training, as well as having the honour to coach several wonderful clients (turned friends). Bali was my destination of choice, as it really is a magical place and can help you heal from within.

Lifting Weights in the Gym, we don't need to do much of that.
Lifting Weights in the Gym, we don’t need to do much of that.

Two years ago, after a lengthy and unpleasant divorce, I realised that I needed to change myself, my line of work and my direction, in order to be able to survive and build a fulfilling future for myself and my kids the US. Living in the US at the time (after a heavy divorce) in a place I didn’t want to be, nor I could function in, was not pretty. This situation forced me to take a hard look at myself. I did just that and the process of re-invention began.

I started to realise that my history as an Olympic Athlete and 30 years of business experience are of great value to me and my knowledge can be used to serve others. Stumbling across an article about a successful Health Coach on LinkedIn, I knew right there and then that this was my calling, to become a Health Coach and serve others.

After some research I decided to study a slightly different Health Coaching course, The Primal Health Coach course, by The Primal Health Coaching Institute, founded by Mark Sisson. This course opened my eyes and mind. Within 2 months I graduated in record time, during which time I transformed my body and mind, losing 30 Pounds in the process. My mind went from stressed, anxious and worried to much more relaxed, reasonable, caring and thoughtful. The transformation was in “Xcel Force” and I had found my purpose, passion and mission in life.

Setting up in a new City, Home and Business

I have now set up my home in Fort Lauderdale, Florida, where, ironically, I always wanted to wind up. South Florida and Fort Lauderdale is where I’ve set up my Health Coaching Practice, to help people reach their goals by;

Losing weight naturally and for good, getting fit by exercising and moving the right way and by helping them to relax and free their minds. Being a former Olympic Athlete, I knew how to train and had great technique and methods working for me. Adding the Primal Methods to my training has created a wonderful and exciting blend of training and movement, which I have named “The X-Force Method”. This method primarily revolves around heart and organ health. We stride to make you healthy from within first, then the outside visual health will appear on its own, in form of losing excess bodyweight, building lean muscle, feeling energised and much stronger, looking younger, sleeping better and being far less stressed. The X-Force is your inner self, transforming and building your power from within your body.

Working out outdoors is so much more fun!

Learning to Train the right way by becoming a Health Coach & blending my Athletic Know How

I’d never thought about becoming a Fitness Coach or Personal Trainer before, as after being a professional athlete, this kind of work seemed unappealing. But once I discovered how to be a Health Coach, what this means and how I could help change peoples lives, everything changed and my mind opened up to the endless possibilities. On top of this, being a former Olympic Athlete, having gone through poor health, a knee replacement and even severe depression myself, but most importantly finding the tools for full recovery on my own, have provided me with a unique base and the tools to help others regain their health, fitness, positivity and balance!

Meditate Daily.
Meditate Daily.

The Saving Diet!

The KETO diet or rather KETO Lifestyle (as I prefer to say), is the basis of cleaning up your system, bloodstream and brain. The amount of poison that we put into our bodies, ever since we were small children, by following the SAD (Standard American Diet), which conventional wisdom and government advocate, is astonishing. The main section of this “recommended food pyramid” are starchy carbohydrates such as rice, pasta, potatoes, bread, cereal, oats or other grains, as well as refined processed carbs and sugars.

Take a look at the following lists of REFINED CARBOHYDRATES (by, then have a think :


  • Table sugar/white sugar (aka sucrose; may be cane sugar or beet sugar)
  • Confectioner’s sugar (powdered white sugar)
  • Honey (Even though honey exists in nature and isn’t refined, it is a pure sugar that is difficult to obtain in significant quantities without special equipment or risk. Honey affects our health in exactly the same way that other sugars do.)
  • Agave syrup
  • Corn syrup and high-fructose corn syrup
  • Brown sugar
  • Molasses
  • Maple syrup
  • Fructose
  • Brown rice syrup
  • Maltose
  • Glucose syrup
  • Tapioca syrup
  • Rice bran syrup
  • Malt syrup
  • Dextran
  • Sorghum
  • Treacle
  • Panela
  • Saccharose
  • Carob syrup
  • Dextrose, dextran, dextrin, maltodextrin
  • Fruit juice concentrates


FRUIT JUICES except for lemon/lime juice. Most fruit juices require special equipment to produce in significant quantities.

ALL KINDS OF FLOUR including wheat, oat, legume (pea and bean), rice, and corn flours. 100% stoneground, whole meal flours are less refined and not as unhealthy as other types of flours because they are not as finely ground and take longer to digest.

INSTANT/REFINED GRAINS including instant hot cereals like instant oatmeal, white rice, polished rice, and instant rice.

REFINED STARCHES such as corn starch, potato starch, modified food starch–essentially any powdered ingredient with the word “starch” in it.


  • All desserts except whole fruit
  • Ice cream, sherbet, frozen yogurt, etc
  • Most breads
  • Many crackers (100% stone-ground whole grain crackers are less refined)
  • Cookies
  • Cakes
  • Muffins
  • Pancakes
  • Waffles
  • Pies
  • Pastries
  • Candy
  • Chocolate (dark, milk and white). Baker’s chocolate is unsweetened and is therefore an exception.
  • Breaded or battered foods
  • All types of dough (phyllo, pie crust, etc)
  • Most cereals
  • Most pastas, noodles and couscous
  • Jello® (sugar-free varieties exist but it’s much healthier to make your own with unsweetened gelatin and fresh fruit)
  • Jellies, jams and preserves
  • Bagels
  • Pretzels
  • Pizza (because of the flour in the dough)
  • Puddings and custards
  • Corn chips
  • Caramel corn and kettle corn
  • Most granola bars, power bars, energy bars
  • Rice wrappers
  • Tortillas
  • Most rice cakes and corn cakes
  • Panko crumbs
  • Croutons
  • Fried vegetable snacks like green beans and carrot chips (usually contain added dextrin, a sweet starch)
  • Ketchup
  • Honey mustard
  • Most barbecue sauces
  • Check labels on salsa, tomato sauces, salad dressings and other jarred/canned sauces for sugar/sweeteners
  • Sweetened yogurts and other sweetened dairy products
  • Honey-roasted nuts
  • Sweetened sodas
  • Chocolate milk (and other sweetened milks)
  • Condensed milk
  • Hot cocoa
  • Most milk substitutes (almond milk, soy milk, oat milk, etc) because they usually have sugar added–read label first
  • Sweet wines and liqueurs

This isn’t even a complete list, nor does it tell the whole story as it only talks about carbs and sugars, but not the horrible effect all forms of grains have on our digestive system (or the nasty oils we unknowingly are consuming). In short: all grains cause inflammation of the digestive system, causing bloating, gas and water retention around several organs, because humans are in reality not meant to be consuming grains. Grains make us ill.

The Bad News

Think about how many of the above mentioned foods and drinks you consume (or have consumed) on a daily basis for all the years you have been living. Then think about the damage these foods have done to your body. Carbs are converted to glucose (sugar) in the bloodstream and sugar is sugar in the bloodstream. If the glucose is not burned off (which can only be achieved with excessive exercise or movement, resulting in your body needing more of these sugars for fuel), the excess glucose is stored as fat.

This “feeding process” creates a never ending merry-go-around, causing excessive insulin production. The remaining unburned glucose and sugars in your bloodstream, are then transported by insulin out of your bloodstream, and are locked away as triglycerides (fat cells), which is not easily accessible for your body to burn. This effect then causes “insidious weight gain” and a decline in ones overall health as you age.

The Good News

KETO! Long story short, KETO rids the consumption of all (and more) of these essentially poisonous foods and drinks. SUGAR being one of the worst culprits. Did you know that sugar is 10 times more addictive than Heroin or Cocaine? What does that little factoid tell you? Yes, that’s right, we, our children and us, become addicts to this white powder called sugar from the age of maybe 1 or 2. And that my friends is the underlying problem of the SAD (Standard American Diet) and its devastating effects on our health and well-being today. Obesity is a bigger problem today, word-wide, than ever before.

From a young age we are told to consume these processed foods, making us addicted and sick. KETO gets rid of all of this, KETO can reverse your health problems, help you lose weight, improve your looks and how you feel in as little as 1 to 2 months. It’s quite amazing to experience this transition. It’s incredibly liberating once you realise you are finally in control of your own body and health, instead of the doctors and the prescribed meds. That knowledge and this new sensation allows you to develop a relaxed and positive mindset to yourself and towards most external influences.

The three musketeers. Eggs, Bacon and Avocado.

The Bottom Line

There is a lot more to this of course, but I don’t want to bore you with too much detail here. What I do want is to have hopefully wet your appetite to learn more about KETO, the PRIMAL Methods, and to explore the services I offer, for you to regain your overall health, fitness and well-being. The bottom line is, if your New Years Resolution is to hit the gym regularly, or to stop drinking sodas, to eat better (whatever that may be), I can pretty much guarantee you that this will not result in you achieving your desired goals. Even if you were to maintain a routine of hitting the gym 4 or 5 times a week for a few weeks, you may feel better after the working out (due to endorphin release), but you will see few results in actual weight (or fat) loss over a period of 4 – 8 weeks. At that point you will likely be disappointed and will slow down your gym activity to the point where you may stop going all together.

The program I offer is a holistic solution to weight loss, muscle toning and stress reduction, built on scientifically backed nutrition, training, lifestyle and wellness practices. The services are offered ONLINE (world-wide) and IN-PERSON in South Florida, specifically:

Fort Lauderdale, Miami, Palm Beach, Boca Raton and other surrounding areas.

The Online Program is highly detailed and interactive, so don’t worry, you won’t just get an email telling you what to do. I’m here to help you every step of the way, via video calls, texts or phone calls, in order for you to succeed.

Please view the list services I provide, which are built around what I call the 4 Pillars of Optimal Health:


You will receive a weekly training program, detailing every days’ exercise and movement. Don’t worry, you don’t have to exercise every day and it’s not horribly hard either! You will exercise with me three times a week, which will be fun, motivating and creative. The rest of the week will be about low intensity cardio exercises and movement. You will notice results within a month and great results after 3 months, without having to go to a gym!

“Less but right is more” is my mantra, which means you will gain great fitness levels with relative ease.


80% of your success rate in achieving your ideal weight and health is a result of consuming the right foods and drinks. You will receive a weekly and daily meal plan, with shopping guidelines and recipe suggestions. If you follow the plan, your body will transition from your current carbohydrate and sugar burning metabolism, to a “fat and keto burning” metabolism, which will allow you to easily lose excess weight and supply you with endless non-stop energy!

MEDITATION TRAINING, The Balinese Higher Energy Healing Method:

Taking time to mindfully look after yourself is what wellness is all about. Most people don’t spend enough time on themselves, always rushing from one meeting to another without taking time to breath or to focus on their own well-being. Meditation and wellness calms the mind! It’s scientifically proven to improve creativity, productivity and reduces stress. You will learn how to meditate easily and to enjoy it, so that it becomes a daily habit you don’t want to miss!


Replacing poor lifestyle habits with good new ones, will lead to much improved sleep and far less stress in your life. This in turn will lead to a happier and much more productive you. Taking a little time for your new lifestyle habits will hugely benefit your personal and work life.

You will find time to play and have fun with family and friends, which will greatly increase the quality of your life as well as your longevity.



The program is designed to be an all inclusive (minimum) 3 month or 6 month course. The 6 month course is more effective, as it allows me to keep you on track and motivated during which time ideal results can be achieved. Continuing the coaching on a month to month basis once the 3 or 6 month course is completed, is advisable. The program is tailored to your specific health situation, experience, hobbies and needs, This enables us to build a flexible program so that you achieve your goals.

To end this article I have included a few client reviews, which can be found on Google, at my locations in Bali and Fort Lauderdale. Please click the two links below to check out all the reviews.

Feel free to contact me by email, text, or by signing up to my blog and website at any time. 2019 is coming and it’s time for you to start moving and to regain your health and happiness, and I guarantee to get you there, and stay there!

Have a great day! Go Against the Grain!

Yours Truly,
Rob Hourmont
Jo Harrison
1 review
AMAZING RESULTS Normally I don’t write reviews but my experience with Rob from Primal lifestyle was life changing. Being obese and likely insulin resistant I’m sure from Robs perspective I was a real challenge. primal bob as we call him Made a very accurate assessment of both my physical and my mental state and made me a program that was not only easy to follow but enjoyable. Why robs program is attractive could be called unconventional. As far as diet and exercise are concerned you will be amazed as to how the body actually works. Robs program included a great deal of educational information to back up his program. simple and correct exercise routine with a keto based diet has changed my life I have lost more than 20 kg in a three month program and have enjoyed every step of the way. Rob is conscientious, caring, helpful and dedicated. Ask rob for his story and soon you will see that the proof is his primal lifestyle program Josh
Antony Rhodes
10 reviews
Rob is the perfect inspiration to get you back in shape and change your understanding on how to eat healthily.
Review Links:
Fort Lauderdale:,+Keto+Expert,+Meditation+%26+Thai+Box+Teacher+at+A+PRIMAL+LIFESTYLE/@26.1504814,-80.1357461,17z/data=!3m1!4b1!4m5!3m4!1s0x88d901b95c7fda23:0xb44f2efce92ad1c!8m2!3d26.1504814!4d-80.1335574

Leave a Reply

Your email address will not be published. Required fields are marked *