TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

Unprocessed Movement

Getting bogged down in details? Remember to keep exercise simple.

Whole vs. processed applies to fitness similarly as it applies to food.

It’s easy to get overwhelmed with the sheer volume of information and advice in the media. Then, on top of that, it’s hard to know what information to trust.

So many things to remember. So many conflicting ideas. So many details.

If you’re overwhelmed by choices, choose “unprocessed movement”

Keep movement simple, “unprocessed”, and fun.

Simply getting up to move doesn’t require advanced education or a detailed order of what to do.

Movement doesn’t require worrying about specific details like,

  • how many reps do I do?
  • how fast do I go?
  • how far do I go?
  • is activity x better cardio than activity y?
  • am I supposed to be “feeling the burn”?
  • is bicep the right muscle group to be working?

If you have more specific goals, those could all be worthy questions to investigate.

More importantly, don’t let the details get in the way of the big picture. In movement, the hierarchy of goals are:

  1. Get moving: just do something. (Your body knows what to do.)
  2. Keep it safe: stay tuned in to when you feel pain or discomfort, and adjust.
  3. Challenge yourself: try to make your routine a little bit harder than last time.
  4. Finally, use movement as training: challenge yourself specifically based on specific goals for how you want movement to make you better.

In order to have a long, healthy, sustainable life involving frequent movement, it’s not required that you ever graduate into step four. You could stay out of the weeds forever.

Your body knows what to do.

It’s been moving you since before you were born. As babies, we spent years of biological development where our main job was figuring out the body’s operating protocols. We have some deep inherent human knowledge on movement. Meaning, we don’t always need a specific workout plan in order to get work done. There’s no magic workout plan that’s right for everyone. Try not to overthink. If you analyze less, you can feel and move more.

Some movement tips

Be consistent. Find a routine that works for you and repeat often.

Prioritize high-quality form. Find the information that you need on the basics of what quality form looks and feels like. This will keep you safe from injury and pain-free for the rest of your life.

Keep some records of volume in order to keep incrementally challenging yourself. If you’re lifting weights, record your baseline of sets and reps and gradually increase as you can do more.

If you’re doing cardio, record your time and distance.

Keep records of the metrics that you’re interested in and are fun to you. How do you want to challenge yourself to get better?

Use whatever equipment you have available to you. And get creative. If you don’t have the perfect setup, improvise with what’s around you in the public. Or, find bodyweight options that work for you.

Stay active on your recovery days. There’s never an off day of no movement. Some movement is always beneficial.

Have fun.