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Episode 13 How to Stay Active While Traveling Caveman Style Beyond the Cave Podcast
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Let’s face it: traveling can completely disrupt your regular fitness routine. You’re out of your element, stuck in a cramped hotel room, or maybe visiting family with no access to your favorite gym or equipment. The environment is unfamiliar, and your usual habits are thrown out the window. Sound familiar? If this has happened to you, don’t worry—you’re not alone. Whether you're on a business trip, vacation, or just away for the weekend, staying active can feel like an uphill battle. Today, I’m here to guide you through a "caveman-inspired" approach to staying fit and healthy while you’re on the move. Forget about fancy equipment or high-tech gadgets – instead, we’ll focus on simple, functional, and effective techniques designed to work anywhere, anytime.
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Transcript
Introduction to 'Beyond the Cave'
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Hello and welcome to Beyond the Cave, the podcast where we dive deep into fitness, personal growth, and health all through the unique lens of primal living.
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I'm your host, Brad Young, and today we're channeling our inner caveman, quite literally.
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Let's face it.
Challenges of Traveling and Fitness Routines
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Traveling can completely disrupt your regular fitness routine.
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You're out of your element, stuck in a cramped hotel room, or maybe visiting family with no access to your favorite gym or equipment.
00:00:26
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The environment is unfamiliar, and your usual habits are thrown out the window.
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Sound familiar?
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If this has happened to you, don't worry.
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You're not alone.
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Whether you're on a business trip, vacation, or just away for the weekend, staying active can feel like an uphill battle.
Caveman-Inspired Fitness Techniques
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Today, I'm here to guide you through a caveman-inspired approach to staying fit and healthy while you're on the move.
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Forget about fancy equipment or high-tech gadgets.
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Instead, we'll focus on simple, functional, and effective techniques designed to work anywhere, anytime.
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We'll talk about primal movements, creative use of your surroundings, and ways to keep your body moving even when space and equipment are limited.
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And don't worry, it's not about perfection.
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It's about adaptation and making the most of what you have.
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Stick around because towards the end of the episode, I'll challenge you to start a quick body weight routine today, no matter where you are.
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This is a routine anyone can do with zero equipment, just your body, and a little bit of willpower.
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Alright, grab your fur coat, sling your imaginary wooden clubs over your shoulder, and let's go back to basics.
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It's time to head beyond the cave.
Benefits of Staying Active While Traveling
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Why staying active while traveling matters.
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First things first, staying active while traveling isn't just about keeping up with your fitness goals.
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It's about keeping your mind and body in harmony.
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Travel can be exciting, but also physically and mentally draining.
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Regular movement helps keep your energy levels up, combats travel fatigue, improves circulation, and even boosts your immune system, which can be a lifesaver when you're exposed to new environments.
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On top of that, staying active supports mental clarity,
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and reduces stress, ensuring you're fully present to enjoy your journey.
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Whether you're adjusting to jet lag in a hotel room or exploring a vibrant new city, prioritizing movement can set the tone for a more balanced and enjoyable trip.
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The good news?
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You don't need a gym to stay active.
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Think about our caveman ancestors.
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They didn't have treadmills, dumbbells, or fancy yoga studios.
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They stayed fit by moving in ways that felt natural, like walking, climbing, and lifting.
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Their fitness was born out of necessity, not luxury.
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And that's the mindset I want you to channel.
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Embrace simplicity.
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Take a brisk walk through a local park, stretch in your hotel room, or do bodyweight exercises like squats and push-ups.
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Staying active doesn't have to be complicated.
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It's about incorporating movement into your day wherever you are.
Using the Environment as a Natural Gym
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The caveman approach to fitness on the go.
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Use what's around you.
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When traveling, think about turning your environment into your natural gym.
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Cavemen didn't have adjustable weight machines or luxury fitness centers.
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Instead, they used their bodies to overcome whatever challenges nature threw at them.
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You can do the same with just a little creativity.
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Hotel rooms are great for body weight exercises.
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Think push-up, squats, lunges, planks, and even burpees.
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These exercises require zero equipment and hardly any space, making them perfect for small hotel rooms.
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Use a sturdy chair for step-ups or tricep dips if available, adding more variety to your routine.
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Parks and nature trails are ideal if you're exploring a new city or destination.
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Sprint up a hill,
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Or set a timer for high-intensity interval training, CHIT, with short explosive movements.
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Use a sturdy tree branch for pull-ups or inclined push-ups.
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Walk barefoot in the grass to connect with the earth, improve balance, and engage muscles in your feet you rarely use.
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By adapting to your surroundings, you can create a workout that's both challenging and refreshing.
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Whether you're walking, crawling, climbing, hanging, or jumping, staying active on the go is all about movement.
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Make every space your gym and every moment an opportunity to stay fit.
Bodyweight Exercises for Travelers
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Master the body weight basics.
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Your body is your best tool for fitness.
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You don't need a gym or fancy equipment to get a full workout.
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Just your own body weight will do the trick.
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Whether you're at home, in a hotel room, or outdoors, these five simple primal movements will help you build strength, improve mobility, and maintain your fitness routine no matter where you are.
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Add these to your travel or at-home workout plan for a quick and effective session.
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Push-ups.
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A timeless classic and caveman-approved move for building your chest, triceps, and shoulders.
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Start with standard push-ups or make them easier by doing incline push-ups.
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Place your hands on a desk, bench, or wall.
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Want more of a challenge?
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Try diamond push-ups, which target your triceps or add a clap in between reps for explosive power.
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Squats, the ultimate lower body exercise to strengthen your legs, glutes, and core.
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Master the basic body weight squat, then up the intensity by holding a pause at the bottom or trying single leg squats, also known as pistol squats.
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Squats not only build muscle, but also improve your joint mobility and balance, making them a functional addition to your routine.
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Lunges, a dynamic movement that targets your quads, hamstrings, glutes, and even your core.
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Alternate forward, reverse, or even side lunges to work your muscles from different angles while improving lower body strength and stability.
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For an extra challenge, add a jump between lunges or hold a weight if you have one handy.
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Planks.
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This isometric hold engages your core, back shoulders, and even your glutes.
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Start with a standard forearm plank, ensuring your body is in a straight line from head to heels.
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Make it harder by lifting one arm or leg.
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forming shoulder taps or transitioning into side planks.
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Planks are a fantastic way to build a strong foundation for overall body strength.
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Burpees, a full-body, calorie-torching move that combines strength and cardio.
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Start by squatting, then kick your feet back into a plank, perform a push-up, optional, jump your feet back to the squat position and leap explosively into the air.
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Burpees are intense but incredibly effective for building endurance and power.
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channel your inner primal beast with this explosive move and you'll feel like you could conquer anything.
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Imagine how strong and capable you'd feel climbing the side of a mountain, chasing down a wild animal for dinner, or simply navigating life's challenges with renewed confidence and energy.
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These primal movements not only keep you fit, but also connect you to the simple, powerful way humans were meant to move.
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So next time you're short on time, space, or equipment, give these a try and let your body do the work.
Walking: Fitness and Exploration
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Walk like a caveman.
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No, I don't mean dragging your knuckles on the ground, although that could give your shoulders a great stretch.
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Walking is one of the most underrated and accessible ways to stay active while traveling.
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Yet many people overlook it in favor of faster transportation.
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It's simple, free, and doesn't require any special equipment, just a comfortable pair of shoes.
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Explore your destination on foot.
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Stroll through vibrant neighborhoods to soak in the local culture.
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Wander through bustling markets filled with sights, sounds, and smells.
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Or take a scenic hike along nearby nature trails.
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You'll not only stay active, but you'll also notice details you'd likely miss if you were driving or taking public transportation.
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Take the stairs instead of elevators or escalators whenever possible.
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It's a small change, but over the course of your trip, these little choices really add up.
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Before you know it, you'll have moved more in a single day of exploring than many people do in an entire week.
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And if you're walking in nature, that's an extra gift for both your body and mind.
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Studies show that being outdoors and connecting with nature offers incredible benefits for mental health.
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It reduces stress, improves your mood, and helps you feel more grounded and present in the moment.
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Listening to birds chirp, feeling the sunshine on your skin, or even walking barefoot on soft grass can recharge your spirit in ways that no gym session can replicate.
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So embrace your inner caveman or cavewoman and make walking a key part of your travel adventures.
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It's good for your body, your mind, and your soul.
Nature and Mental Health
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Connecting with Nature
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Speaking of nature, don't underestimate its incredible power to reset your mind and body.
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Whether you're walking through a forest, hiking a scenic trail, or swimming in the ocean, nature becomes the ultimate gem in retreat.
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It challenges your body to move naturally, climbing, balancing, stretching, while giving your mind a break from the constant noise of modern life.
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Spending time outdoors not only improves physical health, but also reduces stress, boosts creativity,
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and enhances your overall sense of well-being.
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It's a chance to unplug from screens, emails, and notifications and truly reconnect with yourself and the world around you.
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Remember, our ancestors thrived in nature.
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They didn't sit in cubicles, scroll social media, or stare at screens all day.
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They moved freely with purpose and adaptability, using their bodies as nature intended.
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By taking time to move outdoors, whether it's a simple stroll,
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through a park or an ambitious mountain climb, you're channeling that primal energy.
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It's something we all need more of in our fast-paced modern lives.
Adaptability and Simplicity in Fitness
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Making caveman fitness part of your life.
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Now you might be thinking, okay Brad, this whole caveman thing is starting to sound a little too rustic for me.
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And that's fair.
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But the beauty of this mindset is that you don't have to hunt for dinner,
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or bathe in a stream to embrace the principles of movement inspired by our ancestors.
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The key takeaway here is adaptability.
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Life isn't always predictable, and your fitness routine shouldn't be rigid.
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Whether you're stuck in a hotel room, traveling for work, or exploring the Amazon rainforest, you can prioritize movement by keeping it simple and functional.
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Bodyweight exercises like squats, lunges, and push-ups don't require fancy equipment or a gym.
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A quick walk, climbing stairs, or even stretching can be enough to keep your body active and mobile.
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When you approach fitness with the mindset of our primal ancestors, there's no guilt, no overcomplication, and no need for excuses.
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It's not about achieving perfection.
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It's about creating a sustainable and natural relationship with movement.
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Just move.
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Whether you're outside in the wild or finding creative ways to stay active indoors, every small effort brings you closer to a healthier, more balanced life.
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Embrace the simplicity of movement and watch how it transforms your body and mind.
Caveman-Inspired Workout Challenge
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Try this today.
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Here's my challenge for you right now.
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Try this quick body weight workout inspired by caveman living.
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You don't need any equipment or much space.
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Just 10 minutes and you're good to go.
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Caveman circuit workout.
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20 body weight squats, 10 push-ups, 10 lunges, each leg.
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30 second plank, 10 burpees.
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Complete 2-3 rounds of this circuit.
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If you're feeling bold, take it outside and soak up some fresh air while you're at it.
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Closing.
Call to Action: Subscribe and Share
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All right, fellow primal travelers, that's it for today's episode of Beyond the Cave.
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I hope you feel inspired to make movement a part of your travel adventures.
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Remember, staying active isn't just about burning calories or keeping fit.
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It's about feeling good, connecting with your environment, and thriving in every aspect of life.
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If you enjoyed this episode, make sure to subscribe and leave a review.
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And hey, I'd love to hear how your caveman-style workout went today.
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Share your experience with me on social media,
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Or email me at your email.
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Until next time, stay curious, stay active, and keep moving forward.
00:12:44
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This has been Brad Young, your guide on the Beyond the Cave podcast.
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See you soon.
00:12:50
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Thank you for joining us on this episode of Beyond the Cave podcast, Fitness in Modern Life.
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Remember, it's not about spending hours in the gym.
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It's about consistent, intentional movement that fits your lifestyle.
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Stay tuned for future episodes where we continue to uncover practical strategies for thriving in the modern world.
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Until next time, keep moving and take care of your health.