Primal Primer 4 (Fitness)
It’s only within the last decade that homo sapiens have adapted to sedentary, low-demand lifestyles. For thousands of years prior, movement was synonymous with survival. Like a flowing stream, each elevated heartbeat drove action—a footstep, a tree climb, an arrow shot, an apple picked, or a child carried. Movement was life. Today, our movement is sparse, often confined to brief stints at the gym or the few steps it takes to reach car or refrigerator. As a result, our bodies reflect this inertia: inflexible and tight, flabby and round, reliant on medications, and lacking the readiness for even moderate physical challenges, let alone urgent ones.
What is G.U.A.M?
Get Up and Move – The call to action we’ve forgotten. The human body is designed for constant, varied, and sometimes strenuous movement. GUAM encourages us to rediscover this essential truth: a body in motion stays in motion, and a supple, active body is primed for anything.
Why Move?
Digestion – Movement after meals isn’t just about calorie burning—it actively supports digestion. Physical activity mechanically aids the process, reducing insulin needed to drive nutrients from the bloodstream into cells.
Caloric Burn – Movement doesn’t need to be long to be effective. Just 2-5 minutes of movement repeated intermittently and daily significantly increases caloric burn. For example, burning 50 calories in a 5-minute session, done 8 times a day, results in an additional 400 calories burned daily; 2,800 calories a weekly,
Strength – If your GUAM includes strength exercises like pushups or pull-ups, adopt a “Grease the Groove” mindset. Keep sets sub-maximal (if your max pull-ups are 10, aim for 5-7) and focus on form over volume. This promotes neuromuscular efficiency, as your nervous system becomes better at recruiting muscle fibers with less fatigue. Over time, this method enables more training without the risk of injury, improving both strength and muscle endurance.
When to G.U.A.M. (Get Up and Move)
Morning Ritual – Before checking your phone, email, or jumping into the day’s tasks, start with a quick walk, a few stretches, or cave calisthenics, setting the tone for an energized and productive day.
Emotional Reset – When stressed, feeling emotionally restless, or stuck on a problem without an immediate solution, get up and move. A short walk clears the mind, helping problem-solving while calming the nervous system.
Post-Meal Movement – 10-15 minute walk after a meal aids digestion, improving nutrient absorption and calorie processing.
Every 2 Hours – Historically, humans were in near-constant motion. In today’s modern environment, moving at least every two hours is the bare minimum. Whether it’s a light walk, pushups, or air squats, the goal is to keep your body engaged and active throughout the day. Remember, every object in motion stays in motion—so don’t allow yourself to become stagnant.
~Cave Implementation~
Every 2 hours, make it habit to get up and move. This doesn’t need to be a full workout or anything intense enough to make you sweat, but aim for light cardio (zone 2) or joint-friendly movements to lubricate your body. GUAM can be as simple as a walk, a few pushups, air squats, yoga flows, or using nearby equipment like kettlebells for farmer carries, swings, or deadlifts.
Movement compounds over time—each small action you take leads to larger results. Like a drop of water creating waves in an ocean, consistent movement builds strength, mobility, and readiness. GUAM is your reminder.
Every 2 Hours, Make It Habit To Get Up & Move.
