Move Smarter, Not Harder: Three Movement Plan Must-Haves
Thu Jan 29 2026
Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise.
This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again.
Enhanced Show Notes and Full Transcript
00:12 Movement Plan Introduction00:45 Resources for Your Movement Plan01:30 Sponsor Acknowledgements02:50 The Three Movement Plan Must-Haves03:50 The First Essential: A Movement Focus You Re-Evaluate06:25 Daily “Ride-or-Die” Exercises10:30 Psychological Flexibility: Why Time Targets Often Backfire19:18 Containers for Movement: Exploring the SLOTH Model20:13 Sleep, Repetitive Positioning, and Supportive Rest23:16 Leisure Activities26:28 Incorporating Movement Into Your Occupation28:55 Transportation and Home Makeovers33:00 Listener Question: Underuse vs. Overuse of Body Parts
Books Mentioned:
My Perfect Movement Plan by Katy Bowman
Links & Resources Mentioned: Download a printable Movement Plan Hamstring curls with a ballSide bend on the ball Ball push-ups
Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!
Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT
Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits
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Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise. This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again. Enhanced Show Notes and Full Transcript 00:12 Movement Plan Introduction00:45 Resources for Your Movement Plan01:30 Sponsor Acknowledgements02:50 The Three Movement Plan Must-Haves03:50 The First Essential: A Movement Focus You Re-Evaluate06:25 Daily “Ride-or-Die” Exercises10:30 Psychological Flexibility: Why Time Targets Often Backfire19:18 Containers for Movement: Exploring the SLOTH Model20:13 Sleep, Repetitive Positioning, and Supportive Rest23:16 Leisure Activities26:28 Incorporating Movement Into Your Occupation28:55 Transportation and Home Makeovers33:00 Listener Question: Underuse vs. Overuse of Body Parts Books Mentioned: My Perfect Movement Plan by Katy Bowman Links & Resources Mentioned: Download a printable Movement Plan Hamstring curls with a ballSide bend on the ball Ball push-ups Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits