MOVEMENT SNACKS for Mens Health Awareness

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Movement Snacks is a daily 10 minute accessible movement practice that will kickstart your mobility and get you feeling good. If you are sat down for most of the day these are the snacks that you want to see you through and leave you feeling strong and pain free each day. They include breath work, nervous system resets, mobility, balance and strength. Movement Snacks gives you the tools to unwind the stiffness and rigidity developed from hours upon hours of sitting in chairs, cars, seats, couches and meetings.

Movement Snacks are your everyday moves for positive ageing. This course was created to support people who have busy lives and want or need to move their bodies but don’t have time to drive to the gym for an hour and drive back. It was also created for the person wanting to start moving or becoming more capable and not knowing how to start. Moving your body doesn’t have to be an all or nothing endeavor. Instead we are giving you the tools to unwind the stiffness and rigidity developed from hours upon hours of sitting in Chairs, cars, seats, couches and meetings. We are designed to move. The more we move the better we feel. Don’t be fooled by the sexy fitness adds on TV and magazines. It doesn’t have to be painful. In fact it can be really gentle. When I watch my one and a half year old develop from laying on his back as a toddler to now being able to run, jump crawl, and hang I marvel at how this happened. He didn’t go to baby workouts. There was no leaving it all on the gym floor. In fact he was able to develop that strength from the inside out over time. Through gentle movements often. He never destroyed himself, he simply moved for the enjoyment of moving and when he got bored he would stop. My point is that he is now more capable then most adults I know and he did it with joy. Repetition is perhaps the most intuitive principle of learning. In ancient Greece, Aristotle commented on the role of repetition in learning by saying “it is frequent repetition that produces a natural tendency” “the more frequently two things are experienced together, the more likely it will be that the experience or recall of one will stimulate the recall of the other” With Movement Snacks we are providing you with different movement skills Monday - Friday which you will repeat over the next month. This will allow you the repetition you need to give your nervous system enough exposure to own each move and become more capable. After all if you can’t get up and down off the floor you have just limited your freedom. The more freedom that you lose, the less options you have until one day you literally can’t move. This sounds far off for most but think for a second. If you can’t get up and down off the floor by yourself and you fall, you now have to have assisted living.

For most people they just don’t know where to begin and they look at their fitness journey as this monumental task. After the first few training sessions where they almost puked and can’t raise their arms because they are so sore, they quit. How can we pull off that big project or life goal? Mark Twain said, “The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one”. Twain is absolutely right. But what comes next is just as important: repeatedly take action on the project. It’s through repetition that we rewire our brains. Doing something over and over, no matter how small, has a huge power. In The Power of Habit Charles Duhigg, says we have a limited amount of will power each day. But after we turn something we want to do into a habit, that limited will power can be used somewhere else. As your daily or weekly act becomes a habit, you have unleashed a life-changing power. With movement snacks you will have daily videos and drills to create movement as a habit. All you have to do is SEE and Do. The thing to remember is that it feels good to feel good. We hope you move with joy in your heart and a smile on your face. So connect with your body and enjoy the ride.

This is the first in the Movement Snacks series. Movement heals and makes us happier, healthier and stronger. The videos that follow present ideas from various movement systems and individuals that Julie and Jared have had the good fortune to train with and learn from. Play with each one and see how you can incorporate them into your daily life.


The Movement Snacks course will introduce you to a variety of new and perhaps familiar skills that will benefit your life on a daily basis by helping you find fun and interesting ways to move your whole body in a variety of environments.

In the lessons of the Movement Snacks course, you will be given different ideas that will help you improve your physical and mental skills including: posture, balance, co-ordination, stability, mobility and strength.

On completion of the course you will:

  • have explored how breathing and movement techniques can effect and calm your nervous system by shifting you out of ‘fight and flight’ into ‘rest and digest’ for better health and a more enhanced sense of well being
  • understand how your whole body works together and how you can use gentle movements such as rocking to realign your spine and restore your posture
  • understand the importance of moving your body in a variety of shapes that help to reverse the damage done by spending extended time in a seated position
  • be able to improve respiratory and cardiovascular function, decrease the effects of stress, and improve physical and mental health
  • understand the importance of balance and how it can improve stability, mobility, and strength, and help in the prevention of injuries
  • understand how to build hand-eye co-ordination and boost neuroplasticity  to improve reaction time, reflexes, spatial awareness, strategic thinking and concentration
  • explored how to have a healthy vestibular system that allows us to move more confidently and smoothly
  • have acquired safe training techniques to build your resilience, reflexes and strength, and prevent injury

The mind and body are connected and when we train our body we are also setting up our brains to learn. We also feel better when we move and exercise. The more we do it, the better at it we become. Movement not only relieves stress, it allows the brain to function at its highest potential. When you train the body, you are building and conditioning your brain.

Movement boosts your brain’s infrastructure and therefore your cognitive abilities and mental health. It’s the same as muscles; we operate on a ‘use it or lose it’ system. Physical activity stimulates the building blocks in the brain. This can change mood and attention, ease stress and alter the effects of ageing on the brain as well as changing hormone levels. Exercise increases the neurotransmitters serotonin, norepinephrine & dopamine.

The neurons in the brain connect to each other and the more we exercise the stronger those connections are, more connections grow and the better our brains function. Movement stimulates the production of proteins in the muscles, which then travel into the bloodstream and into the brain. This improves learning and memory retention.

According to a recent Harvard business review, employees who exercise 30 minutes 3 times a week experience a 15% increase in job performance in the following areas:

Movement Improved Concentration. Sharper Memory. Faster Learning. Prolonged Mental Stamina. Enhanced Creativity. Lower Stress. Decreased Absenteeism.