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Movement and Exercise

Before You Proceed with Any Workouts, You Acknowledge that You Have
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If you are unfamiliar with any of the exercise moves, or are uncomfortable performing them, hire a personal trainer to learn proper form.

The Workouts

Movement and exercise are just as important to your health and wellness as is eating real food. Just as food is much more than simple calories. Exercise is much more than just "burning calories." Both are sending signals and information to every cell in your body all the way down to your DNA. If you truly want to change your body and live a long and healthy life, then movement needs to be part of what you do every day. Our bodies are amazing adaptable machines and they'll respond in amazing ways when you work them in the right way. 

You don't have to spend hours and hours in the gym every day to get results. And whether you're just getting started or looking for ways to mix up or amp up your workouts, you'll be able to find it here. 


I'd like to introduce Sean Shewey. I've been working out with Sean for about three years now and have seen remarkable results. In addition to helping me hit many personal records in weight lifting, He also helped me through shoulder rehab... I broke my shoulder in a bike crash a few years ago and ended up with frozen shoulder. It took over a year of physical therapy before I had reasonable use of my shoulder and during that time I still worked out with Sean - doing exercises that didn't require doing anything overhead. Sean has a wealth of knowledge about strength, conditioning and movement and will be providing the workouts for Your Paleo Tribe. 

The Six Pillars of Strength and Conditioning

by Sean Shewey

In over 8 years of strength training and through the study of exercise science I have developed what I call "The Six Pillars of Strength and Conditioning.” These Six foundational elements have paved the way to my success on the playing surface as well as in everyday life, health, and fitness.


  1. Hydration: As you may know, H2O is the lubricator of the human body. Without water we cannot operate efficiently.  

  2. Grip Strength: If you cannot grip it, you cannot lift it. How can we expect to move the heavy weight if we cannot control it? Plain and simple, our hands and forearms must have the ability to grab anything and everything we intend to pick up.

  3. Core Stability: Having a strong core will only aid in our ability to reach sport and fitness goals. Do not neglect the core work!

  4. Flexibility: The more muscle you have the less flexible you are. Having a balance of strength and flexibility will prevent injury and increase performance output.

  5. Cardiovascular exercise: Not only is this imperative for overall longevity of life but also for performance output. If we know that the heart pumps blood to the rest of our body, why shouldn't we take the time to exercise it? Cardiac output will only assist us in reaching our fitness goals.

  6. Rest: Sleep. Recover. Rest. Do not do anything! We do not need to be in the gym or training every day of the week. Recovery is just as important as training and must be taking into consideration.


Now that we have an understanding of what we need out of our workout routine, let’s talk about what the goal of exercise should be.


First, MOVE OR DIE! If you do not move, sweat, exert energy, get your blood pumping, heart pounding you are flat out not going to live long.  You do not need a big change, anything helps. Change one percent of physical activity everyday and you will see an incremental increase in your overall change in the amount of physical activity you do as a whole. Every day is a day closer to death so why don't you help yourself out.


Second, set goals and achievements.  We must see success in the form of both the long term achievement and short term goal. I personally like to set goals for the day, week, and month. Anything longer than a month and they turn into achievements. Find what works for you and understand that the purpose is to stay motivated.


Continuing with the list, energy. Do everything with 100% of your energy. If you’re going to fail, and by fail I mean learn, do it with everything you have to ensure that you immerse yourself in the experience. Simply put, give it your all, everyday in every way.


Lastly, understand that this is no easy task and if you do not make it a part of your life as a whole you will not achieve what you set out to do in the first place.


In closing, any movement is good for the mind, body and soul. You do not need to get fancy, so work with have you have. Anything from walking, swimming, biking, to strength training works. Remember you get out what you put in, be sure to give it your all.