In this day of age, we have come a long way compared to the cavemen that once walked our planet. Technology has completely changed our world. It has made it easier for us to harvest and gather crops and kill animals for meat. It has become so advanced that fruits, vegetables and animal products are being mass produced at a large scale to accommodate a huge population of people. Cavemen used to have to walk and sprint for days to feed their family and there certainly wasn’t enough food to feed outside their clan, or last for more than a couple of days. While this may seem terrible, this kind of activity kept them fit even when not fully fed. Now that we have all this technology helping us gather our food it has created a negative impact on our population. We have now become sedentary throughout our days and barely even have to get up to make our own food. Instead of hunting for some meat we drive to our local grocery store, or butcher shop. Instead of picking from fruit trees we pick it up at the store or even have it delivered to our house. These conveniences, we have created to make our lives easier, have made us motionless, overweight and unhealthy. In order to combat our now sedentary way of life we have created gyms that provide a means to fitness but these machines only help us so much. Most of these machines only target specific areas of the body and cause us to do motions our body was not designed to do. Instead, we should be focusing on primal fitness to get us to ultimate health.

Introduction

What is Primal Fitness?

Primal fitness, also called cave man fitness, is a combination of movements that your body was designed to do to help develop full body strength and health. In other words, it is the practice of using your body and what nature has given you to remain fit and healthy. Nature can provide an unlimited amount of resistance and endurance that gyms just cannot deliver. Cave men needed to be fit in order to get their food and survive out in the wild. These activities probably included walking for miles, sprinting, crawling, swimming and climbing; to name a few. These examples are all great examples of what primal fitness entails. Now that you do not need to hunt or gather your own food, due to great technological advances, primal fitness can be evolved into a more modern way to mimic these movements.

In this day of age, we have come a long way compared to the cavemen that once walked our planet. Technology has completely changed our world. It has made it easier for us to harvest and gather crops and kill animals for meat. It has become so advanced that fruits, vegetables and animal products are being mass produced at a large scale to accommodate a huge population of people. Cavemen used to have to walk and sprint for days to feed their family and there certainly wasn’t enough food to feed outside their clan, or last for more than a couple of days. While this may seem terrible, this kind of activity kept them fit even when not fully fed. Now that we have all this technology helping us gather our food it has created a negative impact on our population. We have now become sedentary throughout our days and barely even have to get up to make our own food. Instead of hunting for some meat we drive to our local grocery store, or butcher shop. Instead of picking from fruit trees we pick it up at the store or even have it delivered to our house. These conveniences, we have created to make our lives easier, have made us motionless, overweight and unhealthy. In order to combat our now sedentary way of life we have created gyms that provide a means to fitness but these machines only help us so much. Most of these machines only target specific areas of the body and cause us to do motions our body was not designed to do. Instead, we should be focusing on primal fitness to get us to ultimate health.

Introduction

What is Primal Fitness?

Primal fitness, also called cave man fitness, is a combination of movements that your body was designed to do to help develop full body strength and health. In other words, it is the practice of using your body and what nature has given you to remain fit and healthy. Nature can provide an unlimited amount of resistance and endurance that gyms just cannot deliver. Cave men needed to be fit in order to get their food and survive out in the wild. These activities probably included walking for miles, sprinting, crawling, swimming and climbing; to name a few. These examples are all great examples of what primal fitness entails. Now that you do not need to hunt or gather your own food, due to great technological advances, primal fitness can be evolved into a more modern way to mimic these movements.

Primal fitness requires you to use your whole body all at once. Even basic activities that you do to get through your day are a form of primal fitness exercises without you even noticing. Every time you pick up trash or fold your clothes you are using a wide range of body motions that are the fundamentals of primal fitness. Just take it one step further by keeping active, with movements that are not repetitive or strenuous to your body throughout your entire day. The key is to keep moving and avoid the black hole of motionlessness.

Basic Primal Fitness Workout Fundamentals

A basic primal fitness workout involves a series of movements that focuses on the whole body rather than targeting one specific range of motion. For example instead of walking on a treadmill, you should go on a hike. The key to any primal fitness workout is to move around a lot at a steady pace and to make sure you are using most of your body. Don’t over-exercise and have fun. Just avoid being too sedentary throughout your day. Moving around doesn’t have to be a lot of work every time. It’s also important to not be repetitive or get stuck on one range of motion to avoid burnout. If hikes start to feel boring, go horseback riding instead. Examples of modern primal fitness routines: • Squatting: To do a basic squat motion, first stand up straight and move your feet shoulder width apart. Then lower your body by bending your knees and pushing your hips backwards. Once you can go as far as you can, stand back up. Add free weights to make this exercise more challenging. If you don’t have free weights, use cans of soup or other equal weights that you can hold in your hands. This motion is used daily when we need to pick up an item or even sit down. • Lunge: A lunging motion was used when cavemen needed to throw their spears. This exercise is done by standing up straight and putting one leg out in front of the other knee. The back knee is then slowly lowered to the grown. You also do this in your normal daily life when you tie your shoes, for example. • Push: A push motion is any movement where your body weight or a free weight is pushed away from the body. The most popular form of a push exercise is a push up. To do this you need get down on the ground and put your palms faced down and shoulder-width apart. Then lift up onto your hands and feet with a straight back and your face slightly forward. To do a full push up you must lower yourself down as far as you can go without touching the ground and then push yourself up again. This natural movement is crucial when it comes to survival because your body gains the strength it needs to push your body weight up to walk or move around.

Primal fitness requires you to use your whole body all at once. Even basic activities that you do to get through your day are a form of primal fitness exercises without you even noticing. Every time you pick up trash or fold your clothes you are using a wide range of body motions that are the fundamentals of primal fitness. Just take it one step further by keeping active, with movements that are not repetitive or strenuous to your body throughout your entire day. The key is to keep moving and avoid the black hole of motionlessness.

Basic Primal Fitness Workout Fundamentals

A basic primal fitness workout involves a series of movements that focuses on the whole body rather than targeting one specific range of motion. For example instead of walking on a treadmill, you should go on a hike. The key to any primal fitness workout is to move around a lot at a steady pace and to make sure you are using most of your body. Don’t over-exercise and have fun. Just avoid being too sedentary throughout your day. Moving around doesn’t have to be a lot of work every time. It’s also important to not be repetitive or get stuck on one range of motion to avoid burnout. If hikes start to feel boring, go horseback riding instead. Examples of modern primal fitness routines: • Squatting: To do a basic squat motion, first stand up straight and move your feet shoulder width apart. Then lower your body by bending your knees and pushing your hips backwards. Once you can go as far as you can, stand back up. Add free weights to make this exercise more challenging. If you don’t have free weights, use cans of soup or other equal weights that you can hold in your hands. This motion is used daily when we need to pick up an item or even sit down. • Lunge: A lunging motion was used when cavemen needed to throw their spears. This exercise is done by standing up straight and putting one leg out in front of the other knee. The back knee is then slowly lowered to the grown. You also do this in your normal daily life when you tie your shoes, for example. • Push: A push motion is any movement where your body weight or a free weight is pushed away from the body. The most popular form of a push exercise is a push up. To do this you need get down on the ground and put your palms faced down and shoulder-width apart. Then lift up onto your hands and feet with a straight back and your face slightly forward. To do a full push up you must lower yourself down as far as you can go without touching the ground and then push yourself up again. This natural movement is crucial when it comes to survival because your body gains the strength it needs to push your body weight up to walk or move around.

• Pull: A pull motion is any movement where a free weight object is being pulled forward or when your body is being pulled toward an object. The most common type of pull motion is a pull up. This is done by putting your hands shoulder-width apart on a bar and then pulling your body towards the bar and lifting yourself up off the ground. This range of motion is used when you need to pull something, like food, or other larger objects towards you. • Rotation: This is any range of motion that requires your body to twist. To form a basic twist stand up straight with your feet placed shoulder- width apart. Then move your upper body while keeping your hips straight. Any time you throw an object your body uses a twisting motion. You can do this by playing Frisbee or joining a softball team. • Bend: A bend is when you move your torso down parallel to your hips. Add a free weight to make this exercise more effective. Bending is a common motion used when picking up items off the floor to clean the house. You can even exercise in this manner while cleaning by exaggerating your motions. • Gait: This includes walking, jogging, sprinting and jumping. You do at least one of these daily just to live your life. These exercises can be combined to make a highly effective primal fitness workout routine. Just remember these basic motions to be successful. There is no need for a gym when doing primal fitness. You already have everything you need, provided by nature, to be fit and healthy.

Advanced Primal Fitness Workout Fundamentals

An advanced primal fitness workout uses all the range of motions previously outlined above, but used in a way that might not seem like exercise at all. These advanced forms of exercise are the best way to mimic the movements once used so naturally and effortlessly by cave men. That is because those basic body movements are included into actives that are much closer to what they actually did throughout their day. You don’t need to stick to pushups, pull-ups and jumping jacks every day to experience the benefits of primal fitness. In fact these actives are the essence of primal fitness. While doing these activities keep your heart rate at a steady pace. There is no reason to race or over work and risk burning out. Hiking: Get out on those nature trails and off the paved roads. The hills and nature will provide a natural resistance to your muscles. Start slow, and don’t push over your skill level. Once you have built the stamina, find more challenging trails that climb to higher elevations or require you to climb up rocks or trees. You can even take on longer trails that require you to have a backpack for supplies.

• Pull: A pull motion is any movement where a free weight object is being pulled forward or when your body is being pulled toward an object. The most common type of pull motion is a pull up. This is done by putting your hands shoulder-width apart on a bar and then pulling your body towards the bar and lifting yourself up off the ground. This range of motion is used when you need to pull something, like food, or other larger objects towards you. • Rotation: This is any range of motion that requires your body to twist. To form a basic twist stand up straight with your feet placed shoulder-width apart. Then move your upper body while keeping your hips straight. Any time you throw an object your body uses a twisting motion. You can do this by playing Frisbee or joining a softball team. • Bend: A bend is when you move your torso down parallel to your hips. Add a free weight to make this exercise more effective. Bending is a common motion used when picking up items off the floor to clean the house. You can even exercise in this manner while cleaning by exaggerating your motions. • Gait: This includes walking, jogging, sprinting and jumping. You do at least one of these daily just to live your life. These exercises can be combined to make a highly effective primal fitness workout routine. Just remember these basic motions to be successful. There is no need for a gym when doing primal fitness. You already have everything you need, provided by nature, to be fit and healthy.

Advanced Primal Fitness Workout Fundamentals

An advanced primal fitness workout uses all the range of motions previously outlined above, but used in a way that might not seem like exercise at all. These advanced forms of exercise are the best way to mimic the movements once used so naturally and effortlessly by cave men. That is because those basic body movements are included into actives that are much closer to what they actually did throughout their day. You don’t need to stick to pushups, pull-ups and jumping jacks every day to experience the benefits of primal fitness. In fact these actives are the essence of primal fitness. While doing these activities keep your heart rate at a steady pace. There is no reason to race or over work and risk burning out. Hiking: Get out on those nature trails and off the paved roads. The hills and nature will provide a natural resistance to your muscles. Start slow, and don’t push over your skill level. Once you have built the stamina, find more challenging trails that climb to higher elevations or require you to climb up rocks or trees. You can even take on longer trails that require you to have a backpack for supplies.

Climbing: At work, take the stairs. In nature, learn to climb trees or small rock hills to increase your strength and stamina. For the even more advanced go rock climbing. Powerlifting: Power lift objects like tree branches or big rocks. Anything that can be moved in more than in a vertical or horizontal motion is good to try to lift. But, you don’t need to do it too repetitively. You could, for example, clear some land of rocks or trees. HIIT: HIIT stands for “high intensity interval training” and should only be done once a week. This involves doing compound exercises as fast as you can in short bursts of time. For example, doing as many pushups as you can in thirty seconds and then having a short resting period before the next round of pushups. High intensity interval training helps increase your stamina and endurance. Keep these HIIT exercises at a minimum. Primal fitness is about doing things at a relatively good pace and avoids overtraining. Rest: In the primal fitness world resting doesn’t mean to lie around all day. It means to move around less than you did the previous day to insure that your muscles heal properly. Add in a few more hours of rest but avoid lying around all day. For example if you went on a strenuous hike yesterday, today you might want to go swimming instead. Combining basic and advanced primal fitness workouts is the surest way to see maximum benefits. Keep your exercise at a steady pace and just have fun. Include rest days so your body has time to heal in between high intensity movements. The advanced Primal fitness activities allow you to be healthier in the long run by gradually increasing your strength, stamina and endurance.

Climbing: At work, take the stairs. In nature, learn to climb trees or small rock hills to increase your strength and stamina. For the even more advanced go rock climbing. Powerlifting: Power lift objects like tree branches or big rocks. Anything that can be moved in more than in a vertical or horizontal motion is good to try to lift. But, you don’t need to do it too repetitively. You could, for example, clear some land of rocks or trees. HIIT: HIIT stands for “high intensity interval training” and should only be done once a week. This involves doing compound exercises as fast as you can in short bursts of time. For example, doing as many pushups as you can in thirty seconds and then having a short resting period before the next round of pushups. High intensity interval training helps increase your stamina and endurance. Keep these HIIT exercises at a minimum. Primal fitness is about doing things at a relatively good pace and avoids overtraining. Rest: In the primal fitness world resting doesn’t mean to lie around all day. It means to move around less than you did the previous day to insure that your muscles heal properly. Add in a few more hours of rest but avoid lying around all day. For example if you went on a strenuous hike yesterday, today you might want to go swimming instead. Combining basic and advanced primal fitness workouts is the surest way to see maximum benefits. Keep your exercise at a steady pace and just have fun. Include rest days so your body has time to heal in between high intensity movements. The advanced Primal fitness activities allow you to be healthier in the long run by gradually increasing your strength, stamina and endurance.

CrossFit is a fitness program designed to increase overall body health and strength. It involves functional movements that are constantly varied and performed at high intensity during a specific time frame. The idea behind CrossFit is to allow someone to become an athlete in every category in a short amount of time. CrossFit is typically a class that involves a variety of exercises that is slightly different every day. CrossFit exercises have elements from several different categories including high intensity interval training, Olympic weightlifting, plyometrics, powerlifting; gymnastics and it even includes movements and techniques from many other sports. Although CrossFit and primal fitness both focus on developing overall body strength by using natural movements the idea behind each are completely different. Here are a few ways CrossFit is different from primal fitness. CrossFit is Class Oriented -- To get the best benefits from CrossFit you need to join a class. This fitness program thrives on a community. This is to make sure you get the most variety from your workouts and to help you set times for each workout. CrossFit Always Involves High Intensity Workouts -- Primal Fitness involves some high intensity workouts but the goal is only about once a day. Every workout for CrossFit is meant to be performed at a high intensity. CrossFit Periodically Measures Your Fitness -- Primal fitness and CrossFit both have the goal to create overall body fitness but they measure it in a completely different way. CrossFit will periodically have benchmarks to count how many times you can do a specific exercise in an allotted amount of time to measure your fitness. Primal does not have a specific measure of fitness because it’s more about being natural. You will notice your level of fitness as you go up because you will be adding in more movement with each passing day. CrossFit Is a Brand -- CrossFit was developed by Greg Glassman who wanted to create a brand to promote overall fitness. The overall main difference is that primal fitness is about getting moving and living the life as hunter/gathers once did but in a more modern world. Instead of going to one class each day you can do primal fitness all day long without being burned out. Primal fitness is a way of life. It’s to help you escape a motionlessness life and be more active throughout your entire day. It is not about vanity and determining how fit you really are. It’s simply being active and healthy without overtraining.

How does Primal Fitness differ from CrossFit?

CrossFit is a fitness program designed to increase overall body health and strength. It involves functional movements that are constantly varied and performed at high intensity during a specific time frame. The idea behind CrossFit is to allow someone to become an athlete in every category in a short amount of time. CrossFit is typically a class that involves a variety of exercises that is slightly different every day. CrossFit exercises have elements from several different categories including high intensity interval training, Olympic weightlifting, plyometrics, powerlifting; gymnastics and it even includes movements and techniques from many other sports. Although CrossFit and primal fitness both focus on developing overall body strength by using natural movements the idea behind each are completely different. Here are a few ways CrossFit is different from primal fitness. CrossFit is Class Oriented -- To get the best benefits from CrossFit you need to join a class. This fitness program thrives on a community. This is to make sure you get the most variety from your workouts and to help you set times for each workout. CrossFit Always Involves High Intensity Workouts -- Primal Fitness involves some high intensity workouts but the goal is only about once a day. Every workout for CrossFit is meant to be performed at a high intensity. CrossFit Periodically Measures Your Fitness -- Primal fitness and CrossFit both have the goal to create overall body fitness but they measure it in a completely different way. CrossFit will periodically have benchmarks to count how many times you can do a specific exercise in an allotted amount of time to measure your fitness. Primal does not have a specific measure of fitness because it’s more about being natural. You will notice your level of fitness as you go up because you will be adding in more movement with each passing day. CrossFit Is a Brand -- CrossFit was developed by Greg Glassman who wanted to create a brand to promote overall fitness. The overall main difference is that primal fitness is about getting moving and living the life as hunter/gathers once did but in a more modern world. Instead of going to one class each day you can do primal fitness all day long without being burned out. Primal fitness is a way of life. It’s to help you escape a motionlessness life and be more active throughout your entire day. It is not about vanity and determining how fit you really are. It’s simply being active and healthy without overtraining.

How does Primal Fitness differ from CrossFit?

The great thing about primal fitness is that you get to ditch the gym. It’s boring, repetitive and eventually your results will be at a standstill. Also, most of the machines at the gym can lead to serious injury and might not even produce results. Of course, getting any kind of exercise is a good thing because it gets you active and prevents heart disease. But, some fitness routines, like primal fitness, have far more benefits than what is provided by machines at the gym. Gyms Are Boring & Expensive Let’s face it, the gym is not the most exciting place to go and most people want to avoid it for many reasons. It can be pricy, overcrowded and small. Not to mention, smelly. The moment you get the courage up to go, the one machine you wanted to use has been taken. Then, to make your trip worth it you try out other machines. These machines often do not have the best directions and using them wrong can cause serious harm to your body. Gyms Can be Overwhelming It can even be quite overwhelming when you are just starting out with your new health routine and actually need to lose a few pounds. Gyms often have poorly trained and paid personnel who don’t really know much about health or fitness. With primal exercise and activities, you can avoid all this and get even better benefits. You Can be Injured & Results are Limited Most exercise machines only target specific areas of the body. More times than not, people tend to stick to the machines they know how to use. This causes them to only work out a few areas of the body every time they go. This means their results are very limited. The results they get could be taken a bit farther if they add in some primal exercises that require the whole body such as burpees. These exercise really workout your whole body because it requires you to use your own body weight to complete it. Gyms Can Make Movement Feel Negative When you end up dreading to go to a place it oftentimes ends up feeling like a chore. When something becomes a chore people, more times than not, decide to avoid it. Then they are in the awful routine of saying “I’ll start tomorrow” or “I really need to start my fitness routine again.” People easily find themselves in this awful pattern because they believe that the gym is the only place they can get the best results. This is simply not true. Getting out in your environment provides unlimited results and benefits. You can avoid this awful routine by finding an activity that doesn’t seem like a chore. Something that’ll make you excited to get out and do it. Primal fitness can be really fun if you find the right kind of activity for yourself and because primal fitness has so much to offer you can be sure you will find something and before you know it you will have the results you want and need. You will be happy and stress free knowing you are doing the right thing.

Primal Fitness vs Standard Gym Workout

The great thing about primal fitness is that you get to ditch the gym. It’s boring, repetitive and eventually your results will be at a standstill. Also, most of the machines at the gym can lead to serious injury and might not even produce results. Of course, getting any kind of exercise is a good thing because it gets you active and prevents heart disease. But, some fitness routines, like primal fitness, have far more benefits than what is provided by machines at the gym. Gyms Are Boring & Expensive Let’s face it, the gym is not the most exciting place to go and most people want to avoid it for many reasons. It can be pricy, overcrowded and small. Not to mention, smelly. The moment you get the courage up to go, the one machine you wanted to use has been taken. Then, to make your trip worth it you try out other machines. These machines often do not have the best directions and using them wrong can cause serious harm to your body. Gyms Can be Overwhelming It can even be quite overwhelming when you are just starting out with your new health routine and actually need to lose a few pounds. Gyms often have poorly trained and paid personnel who don’t really know much about health or fitness. With primal exercise and activities, you can avoid all this and get even better benefits. You Can be Injured & Results are Limited Most exercise machines only target specific areas of the body. More times than not, people tend to stick to the machines they know how to use. This causes them to only work out a few areas of the body every time they go. This means their results are very limited. The results they get could be taken a bit farther if they add in some primal exercises that require the whole body such as burpees. These exercise really workout your whole body because it requires you to use your own body weight to complete it. Gyms Can Make Movement Feel Negative When you end up dreading to go to a place it oftentimes ends up feeling like a chore. When something becomes a chore people, more times than not, decide to avoid it. Then they are in the awful routine of saying “I’ll start tomorrow” or “I really need to start my fitness routine again.” People easily find themselves in this awful pattern because they believe that the gym is the only place they can get the best results. This is simply not true. Getting out in your environment provides unlimited results and benefits. You can avoid this awful routine by finding an activity that doesn’t seem like a chore. Something that’ll make you excited to get out and do it. Primal fitness can be really fun if you find the right kind of activity for yourself and because primal fitness has so much to offer you can be sure you will find something and before you know it you will have the results you want and need. You will be happy and stress free knowing you are doing the right thing.

Primal Fitness vs Standard Gym Workout

Now that you understand what primal fitness is all about it’s time to jump in and get moving every single day. It really is that easy. The goal of primal fitness is to make sure you are not stuck in bad motionless habits that the culture has seemingly fallen in too. There are so many ways you can get yourself moving throughout the day that can be fun and rewarding.

How to Get Started with Primal Fitness

Here are a few steps you should follow

to get started with primal fitness:

Always keep moving: This is the easiest thing you can do. Instead of sitting and watching TV or playing on the computer just get up and start moving around. Clean your house, go for a walk, and dance around your house. Anything that moves your body will work. The key to primal fitness is to mimic the lives of the hunter/gather. In primal times people were consistently in motion. They did not have computers or television to sit in front of for hours on end to entertain them. Their whole day consisted of getting food to survive. Eventually, you will want to make sure that the time you are moving around out weights the time you are sitting around. Slow and steady: Don’t be overwhelmed and think you need to start climbing trees or walk around your neighborhood for a couple of miles right away. Start out slow and steady. Figure out what your day to day schedule is like and fine ways to incorporate a few exercises. Then plan for a little walk before dinner. Gradually add in more exercises as time goes on and when you start feeling a little more comfortable. Develop a routine: You will want to create a seven day fitness plan that is tailored to your interests. Find all body workouts you enjoy doing and plan to do them every day. Include a rest day and a day where you do some high intensity interval training. HIIT should be the hardest day of the week. Try something new: Once a week explore new activities. This is a great way to figure out what you really enjoy doing. This way you can easily get moving without feeling like it’s a chore. Take a dance class such as ballroom dancing, or line dancing. Incorporate movement into your life by doing simple daily chores to keep your home and environment clean. You might seem a little overwhelmed at first, but if you follow those steps you will quickly realize how easy it is. You are probably thinking primal fitness is too much work and there is no way you can ever incorporate that much exercise. But, the benefits you will receive will be worth it. You are going to be so energized and happy that you won’t want to stop. Before you know it your television and Internet time will be cut in half and your days will be much more productive. (Tip: When watching TV use that time to exercise, do some planks or lunges.)

Now that you understand what primal fitness is all about it’s time to jump in and get moving every single day. It really is that easy. The goal of primal fitness is to make sure you are not stuck in bad motionless habits that the culture has seemingly fallen in too. There are so many ways you can get yourself moving throughout the day that can be fun and rewarding.

How to Get Started with Primal Fitness

Here are a few steps you should follow

to get started with primal fitness:

Always keep moving: This is the easiest thing you can do. Instead of sitting and watching TV or playing on the computer just get up and start moving around. Clean your house, go for a walk, and dance around your house. Anything that moves your body will work. The key to primal fitness is to mimic the lives of the hunter/gather. In primal times people were consistently in motion. They did not have computers or television to sit in front of for hours on end to entertain them. Their whole day consisted of getting food to survive. Eventually, you will want to make sure that the time you are moving around out weights the time you are sitting around. Slow and steady: Don’t be overwhelmed and think you need to start climbing trees or walk around your neighborhood for a couple of miles right away. Start out slow and steady. Figure out what your day to day schedule is like and fine ways to incorporate a few exercises. Then plan for a little walk before dinner. Gradually add in more exercises as time goes on and when you start feeling a little more comfortable. Develop a routine: You will want to create a seven day fitness plan that is tailored to your interests. Find all body workouts you enjoy doing and plan to do them every day. Include a rest day and a day where you do some high intensity interval training. HIIT should be the hardest day of the week. Try something new: Once a week explore new activities. This is a great way to figure out what you really enjoy doing. This way you can easily get moving without feeling like it’s a chore. Take a dance class such as ballroom dancing, or line dancing. Incorporate movement into your life by doing simple daily chores to keep your home and environment clean. You might seem a little overwhelmed at first, but if you follow those steps you will quickly realize how easy it is. You are probably thinking primal fitness is too much work and there is no way you can ever incorporate that much exercise. But, the benefits you will receive will be worth it. You are going to be so energized and happy that you won’t want to stop. Before you know it your television and Internet time will be cut in half and your days will be much more productive. (Tip: When watching TV use that time to exercise, do some planks or lunges.)

Primal fitness has many health benefits because it’s a fitness routine that will be engrained to your everyday life. If you are active more than you are sedentary benefits are going to make their way to you. Below are only a few of the many benefits you will receive on this lifestyle fitness plan. 1. Overall Health – Due to the amount and variety of exercise and activities you will develop overall strength and health. Your strength will increase throughout your whole body. The more you move and avoid being sedentary the more your energy will increase. Avoiding the couch, computer desk, and too much sitting and getting out in nature will increase your flexibility and make it easier for you to be mobile. Flexibility and mobility are increased because with primal fitness you are encouraged to do workouts that focus equally on all muscle groups. 2. Increased Happiness -- In order to imitate what prehistoric humans did you have to get outside in nature. Nature is where all the exercise and moving should take place. Because you will be outside you will be exposed to more sunlight and vitamin D. Sunlight has been proven to increase happiness. So many people are suffering from vitamin D deficiencies today due to being stuck indoors too much. Even without sunshine, exercise gets endorphins moving which make you feel good and lowers incidences of depression. Increased happiness leads to many other health benefits as well. Such as lower blood pressure, less stress, more energy and a better functioning immune system. Happiness is even associated with a lower risk of cardiovascular disease. 3. Weight Maintenance or Loss -- If you combine this fitness lifestyle with a whole foods diet you’ll be able to lose extra weight if you need to, and maintain once you’ve reached your goal. The best diet to pair primal fitness with is a whole foods diet such as the paleo diet. That is because the paleo diet is said to be similar to what hunters and gathers once ate. Not only would you be exercising similar to what earlier humans once did you would also be eating like them which are the ingredients for success. Primal fitness is a workout routine that is meant to emulate the physical activity earlier humans once did. To survive, early man had to hunt and gather their food and even run and fight against predators. They also did not have the modern conveniences that we do now with technology and instant (fast) food. Now that we no longer need to hunt and gather our food or fight against predators we have become sick, overweight and unhealthy. Primal fitness was designed to combat disease and obesity and to get you back to your primal or natural state.

Three Benefits of Primal Fitness

Primal fitness has many health benefits because it’s a fitness routine that will be engrained to your everyday life. If you are active more than you are sedentary benefits are going to make their way to you. Below are only a few of the many benefits you will receive on this lifestyle fitness plan. 1. Overall Health – Due to the amount and variety of exercise and activities you will develop overall strength and health. Your strength will increase throughout your whole body. The more you move and avoid being sedentary the more your energy will increase. Avoiding the couch, computer desk, and too much sitting and getting out in nature will increase your flexibility and make it easier for you to be mobile. Flexibility and mobility are increased because with primal fitness you are encouraged to do workouts that focus equally on all muscle groups. 2. Increased Happiness -- In order to imitate what prehistoric humans did you have to get outside in nature. Nature is where all the exercise and moving should take place. Because you will be outside you will be exposed to more sunlight and vitamin D. Sunlight has been proven to increase happiness. So many people are suffering from vitamin D deficiencies today due to being stuck indoors too much. Even without sunshine, exercise gets endorphins moving which make you feel good and lowers incidences of depression. Increased happiness leads to many other health benefits as well. Such as lower blood pressure, less stress, more energy and a better functioning immune system. Happiness is even associated with a lower risk of cardiovascular disease. 3. Weight Maintenance or Loss -- If you combine this fitness lifestyle with a whole foods diet you’ll be able to lose extra weight if you need to, and maintain once you’ve reached your goal. The best diet to pair primal fitness with is a whole foods diet such as the paleo diet. That is because the paleo diet is said to be similar to what hunters and gathers once ate. Not only would you be exercising similar to what earlier humans once did you would also be eating like them which are the ingredients for success. Primal fitness is a workout routine that is meant to emulate the physical activity earlier humans once did. To survive, early man had to hunt and gather their food and even run and fight against predators. They also did not have the modern conveniences that we do now with technology and instant (fast) food. Now that we no longer need to hunt and gather our food or fight against predators we have become sick, overweight and unhealthy. Primal fitness was designed to combat disease and obesity and to get you back to your primal or natural state.

Three Benefits of Primal Fitness

All primal fitness exercises are natural movement that your body is designed to perform, moving the entire body. These basic movements include squatting, lunge, pushing, pulling, rotation, bend and gait. The motions can be used to make more advanced primal workouts or you can simply focus on being busier each day so that you move around more than you sit doing the normal things you need to live your life such as cleaning, yardwork, playing with your children and walking and enjoying nature. The advanced workouts can include longer and more progressive hiking, rock climbing some high intensity training, such as running sprints while walking, or dropping and doing as many pushups as you can do. You can also include powerlifting using items you already have around the house. The main focus of primal fitness is to get moving at a slow and steady pace and avoid overtraining by incorporating days of less movement after days of strenuous movement. To get the most results of a primal fitness exercise routine eat a whole foods diet like the paleo diet. This diet is rich in proteins, vegetables, fruits and also includes raw nuts and seeds. When eating a paleo diet you should avoid added sugars, processed foods, sugar, hydrogenated oils, grains, legumes and dairy. As long as you avoid any items that are in a can or package you should do just fine. When shopping stick to the outside of the grocery store where all the fresh food is avoiding the inner isles where the packaged food is. To successfully mimic ancestral fitness you need to get outside and ditch the gym. Gyms are overpriced, uninteresting and monotonous. They also encourage a bad habit of laziness because they can be overwhelming and overcrowded. Not to mention if you do manage to get to the gym, you may think that now it’s okay to sit around for four hours playing on Facebook, or binge watching Orange is The New Black. Not to mention that most gym machines only target specific muscles in the body unlike primal fitness which encourages overall body strength. Thankfully, getting started is easier than you think. You already have all the components needed to get started. Start by looking at your daily schedule and gradually add in more exercises. Continue by adding more interesting and more advanced movements with each passing week, month and year. Find activities that you find fun and do them. But, also remember the normal daily activities that you need to do to keep a clean, healthy home environment like housework, yardwork, and even laundry. It’s amazing what a workout some of those activities can be if you just exaggerate the movements and do them more often.

Get Started Today

All primal fitness exercises are natural movement that your body is designed to perform, moving the entire body. These basic movements include squatting, lunge, pushing, pulling, rotation, bend and gait. The motions can be used to make more advanced primal workouts or you can simply focus on being busier each day so that you move around more than you sit doing the normal things you need to live your life such as cleaning, yardwork, playing with your children and walking and enjoying nature. The advanced workouts can include longer and more progressive hiking, rock climbing some high intensity training, such as running sprints while walking, or dropping and doing as many pushups as you can do. You can also include powerlifting using items you already have around the house. The main focus of primal fitness is to get moving at a slow and steady pace and avoid overtraining by incorporating days of less movement after days of strenuous movement. To get the most results of a primal fitness exercise routine eat a whole foods diet like the paleo diet. This diet is rich in proteins, vegetables, fruits and also includes raw nuts and seeds. When eating a paleo diet you should avoid added sugars, processed foods, sugar, hydrogenated oils, grains, legumes and dairy. As long as you avoid any items that are in a can or package you should do just fine. When shopping stick to the outside of the grocery store where all the fresh food is avoiding the inner isles where the packaged food is. To successfully mimic ancestral fitness you need to get outside and ditch the gym. Gyms are overpriced, uninteresting and monotonous. They also encourage a bad habit of laziness because they can be overwhelming and overcrowded. Not to mention if you do manage to get to the gym, you may think that now it’s okay to sit around for four hours playing on Facebook, or binge watching Orange is The New Black. Not to mention that most gym machines only target specific muscles in the body unlike primal fitness which encourages overall body strength. Thankfully, getting started is easier than you think. You already have all the components needed to get started. Start by looking at your daily schedule and gradually add in more exercises. Continue by adding more interesting and more advanced movements with each passing week, month and year. Find activities that you find fun and do them. But, also remember the normal daily activities that you need to do to keep a clean, healthy home environment like housework, yardwork, and even laundry. It’s amazing what a workout some of those activities can be if you just exaggerate the movements and do them more often.

Contents

Primal Fitness

Contents

Primal Fitness

Introduction

What is Primal Fitness?

Introduction

What is Primal Fitness?

Basic Primal Fitness Workout Fundamentals

Basic Primal Fitness Workout Fundamentals

Advanced Primal Fitness Workout Fundamentals

Advanced Primal Fitness Workout Fundamentals

How does Primal Fitness differ from CrossFit?

How does Primal Fitness differ from CrossFit?

Primal Fitness vs Standard Gym Workout

Primal Fitness vs Standard Gym Workout

How to Get Started with Primal Fitness

Here are a few steps you should follow

to get started with primal fitness:

How to Get Started with Primal Fitness

Here are a few steps you should follow

to get started with primal fitness:

Three Benefits of Primal Fitness

Three Benefits of Primal Fitness

Get Started Today

Get Started Today