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Movement Vitamins Challenge – from Prevention Magazine

by | Jun 28, 2016 | Exercises, Movement | 2 comments

Amp Up Your Movement Vitamins This Summer!

My teacher, Katy Bowman, was featured in the July 2016 issue of Prevention magazine, talking about movement nutrition, her (amazing) movement-based lifestyle – and how YOU can can more movement vitamins into your life.

Our bodies REQUIRE movement in order to work right. It’s not optional. And really, we need the right types of movement as well – large quantities and varieties of movement on natural surfaces is what gives us the best functional outcomes. But, we also need to eat, and so for most of us that means working, and cars, and computers and all the other stuff that comes with modern life. And then we don’t move enough and that’s not very awesome. It’s like we went from a life of whole unprocessed movement nutrition to a life of the movement equivalent of Pringles and Snickers. Ick.

But don’t lose hope! There is sooooooo much you can do to improve your movement diet and your health! Adding movement vitamins to your life – exercises and daily movement habits – can make a huge difference. In her article in Prevention, Katy gives out her top 5 gentle corrective exercises that everyone should do every day for better health. Following this simple workout program should, over a few weeks, help you walk, bend and reach more easily and with less pain.

Healthy Workout Program For Back Pain

Take the July Movement Vitamins Challenge!

It’s really exciting for me to see Katy’s work getting out there in the mainstream – but I also know that it’s hard to stick to an exercise program you find in a magazine. Well, it is for me, anyway.

So I decided to put together a little challenge. This July, I invite you to join me in adding more movement vitamins to your life. Each week, I’m going to publish a video demonstrating one of the movement vitamins showcased in Prevention.

The first week is easy – you only have one exercise.

The second week you get a new exercise – so now you have two to do each day.

By the third week, you’ll have 3 exercises to do every day – but the good news is that weeks 2 & 3 are exercises that you can do any time, anywhere – so it’s still not taking much time out of your life.

In week four, we’re adding a new one – this is a challenge, right!?

And in week five, you guessed it – you’ll have 5 exercises to do 3x a day. That’s still only 35 minutes in total, and 20 of those minutes can happen when you’re doing other stuff.

Once you finish, you’ll have a complete healthy workout program that will nourish the parts of your body that are frequently undernourished from our culture of sitting, wearing shoes with heels, and using computers all the time. Back pain, foot pain, shoulder pain – whatever your thing is, this program should help it start to get some movement love. So that’s basically awesome!

A movement based lifestyle in Prevention Magazine

A Note About Challenges

I happen to love a good on-line challenge. It gets my competitive juices going and keeps me really motivated. I’m hoping that my July Movement Vitamin challenge helps you start to transform your health and your life by building a daily Restorative Exercise practice.

But – and this is a big but – not all exercises are right for all people all the time. I want you to use this challenge to INSPIRE and MOTIVATE your practice so you can IMPROVE your health – not so you hurt yourself or get stressed because you’re trying to do too much. If you decide to do this, make it your own and not mine. If you need to do it 6 days a week, do it 6 days a week. If you need to stick to only one exercise a day, only do one exercise a day. Do what you can because it’s helping you. Period.

Also, if you have any questions at all, I am here for you! Jump onto my Facebook page or leave a message in the comments and I will be delighted to help out!

Movement vitamins in the July issue of Prevention magazine

Week One: Rhomboid Push Ups For Your Chest, Shoulders & Upper Back

This week, you’ll mobilize your shoulders, get some movement into your chest muscles, and start bringing some circulation into those tight, sore muscles that lie between your shoulder blades. This is my #1 exercise to start addressing hyperkyphosis (forward curvature of the upper back) – which is a huge hidden issue for almost everyone.

All The Details

Your goal this week is to do 3 sets of 10-12 rhomboid push ups each day. My hint? Do a set as soon as you roll out of bed in the morning. It’ll help you wake up and feel good right out of the gate.

Let me know how it goes on my Facebook page or in the comments below. You can also play along on Instagram – use the hashtag #movementvitamins and don’t forget to tag me (@movementrevolution) so I can see what you’re up to.

Want to get all the exercises in one handy place! I’ve got your back – pick up your free copy of the entire healthy workout program for your entire body right here!


another-round-headshotPetra is a movement educator and personal trainer with a passion for helping people find greater ease, joy and health in their bodies. She believes that better movement can help every body - and she's always happy to chat about it. When she's not teaching, you'll probably find her hanging out on a set of monkey bars.


Hi! I’m Petra.

Movement coach
Your body has the potential to feel amazing and work better at every age. I'm here to help you learn to move better so that you can find your natural resilience, strength, and long term wellness.
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