The easy answer here is “way faster than you will trying out random exercises on Instagram.”

But honestly, the results you notice will depend both on how much you do and where your body’s at right now.

I personally found that my pelvic floor issues healed within about a year of starting this type of work. These days when I find a nagging issue, I can usually improve it within a few days or weeks, using the same tools inside Take10.

Movement work is about getting to know your body and becoming both a detective and a friend to yourself – and it’s a lifelong journey – so I would expect that you’ll get some very fast changes and some that are much more long-term.

You’re right. Take10 is ridiculously comprehensive. It’s a giant program, and since it’s a membership, I keep adding new stuff as I learn more. 

But you don’t need to finish Take10 to benefit from it. No one ever does, because that’s not the point! 

It’s designed to support your lifelong movement journey, so there’s no hurry!

All you need to do is take it one Step at a time. Each Step is its own ”mini-course” designed to focus on a key area or movement skill. 

Just follow the Steps! Do the classes in order, and you’ll progress in a systematic, logical way from one win to the next. No decision fatigue required!

All videos are searchable! Plus all new classes & videos are featured at the top of the homepage, so they’re easy to catch up on. Or you can check with me (Petra!) in our exclusive Take10 community for guidance.

Plan to do at least 3 x 10-minute classes each week so you can learn and see real changes. 

Each of the 12 Steps includes a “no extra time” Lifestyle Upgrade that helps deliver huge benefits with zero impact on your schedule.

If you include a few extra goodies, such as a few walks or a Coaching Call, plan for a total of about 90-120 min each week.

Certainly, the more you do, the more change you’ll create!

Think of Take10 as the next step after Joints For Life.

In Joints For Life, you learn the Controlled Articular Rotations (CARs) practice in detail. CARs are a powerful movement tool, but they’re also a jumping off point for a lot more mobility and movement learning.   

In Take10, you still start with CARs, but you’ll also find extra variations in classes throughout the program.

Then Take10 will give you more joint mobility work to help you increase your ranges of motion and improve your joint strength & control (which goes far beyond CARs).

The mobility you build will give you an excellent foundation for the movement skills that you’ll also learn in Take10, for essential patterns like walking, squatting, and breathing.

If you’re already a JFL student or have an existing CARs practice, it just means you’re ahead of the game and you’re on your way to getting more benefits from Take10.

The short answer is, I don’t know. 

Take10 is a whole-body program that’s designed to help you improve how your body functions (and it’s not medical advice; nor is it intended to replace medical advice). 

Typically, as we improve function, pain also decreases – but not necessarily. 

However, many people have healed pains and injuries with this work (I’ve fixed my pelvic floor issues, foot problems, and shoulder stuff – yay!) The only way to find out is to try.

Everyone’s body is different, and I encourage you to check with your healthcare provider if you have a current issue. 

I provide modifications during the classes, so that you can ramp it down (or up) as you see fit. 

If something doesn’t feel right, back off and then check in with me or with your medical provider. 

When needed, I also put safety warnings into the comments for each class, so you can decide if that class is for you. If a class just isn’t right for your body, simply skip it and do another one. You can always come back to it later.

I share a complete equipment list, including links to my favorite suppliers, in the program.

At a minimum, you should have:

• A half-round foam roller
• A yoga bolster
• A yoga block
• A yoga strap
• A wall mirror
• A pair of Yoga Tune Up therapy balls. 

You’ll also need a computer or other device with a good internet connection.

Many of the exercises can be done without equipment during the day (no yoga mat necessary), and all of the items have easy at-home substitutions. 

YES! How awesome is that?! One CEU per hour of class time.

For sure! So much great stuff!

• Choose your own adventure! Select between a systematic step-by-step program designed to banish overwhelm and fast track your results or explore the library at your own speed
• Printable calendars to help you stay on track & see your progress
• A Mini Moves vault! (These beloved 1-3-minute exercises fit into the little moments of your day even when you don’t have time for a class)
• 6 LIVE group coaching calls every year to get more depth on juicy topics like spinal mobility, squatting, and shoulder mechanics
• 12 “no extra time” Lifestyle Upgrades to amplify your movement wins
• A wildly comprehensive, totally searchable & ever-growing library of more than 170 exercise classes, coaching call replays, and bonus materials
• Done-for-you playlists for deep dives into specific body parts & movement skills (great for teachers!)
• My friendly guidance, every step of the way!

Take10 is based on several schools of movement training:

• Restorative Exercise is an approach created by biomechanist Katy Bowman, designed to help you observe your movement, change your patterns, and restore your capacity
• Functional Range Conditioning and Kinstretch mobility work is based on the latest science designed to build strength, range of motion, and control in all your joints, making them more resilient and allowing your body to move better as a whole. 
• MovNat helps you apply your capacity and build new strength with natural movement skills such as climbing, balancing, and rolling. 
• Restore Your Core integrates whole body movement tools to help you restore & improve your breathing patterns and your pelvic floor & core function. 

I’m always learning new movement skills and building the best stuff into Take10 classes. So you’ll also find work from clinical somatics, Gait Happens, David Grey Rehab, Anatomy In Motion, Yoga Tune Up and more.

Most traditional fitness and exercise delivers huge health benefits, because our bodies really, really need movement. And exercise is definitely a form of movement. 

But they also come with a cost, because the truth is, ”exercise” is a modern invention that doesn’t necessarily give our bodies the variety and the physical inputs they truly need. 

Our bodies evolved in a very specific movement environment. As hunter-gatherers, we walked, squatted, lifted, carried, climbed, and rested in very different ways from modern humans – and had better long-term health. 

In fact, did you know that many contemporary hunter-gatherer peoples are more active in their 70s than they were in their 30s? 

Our modern bodies still need the same types of movement as our ancestors if we want to truly thrive. 

Exercise as it’s typically taught and researched in our culture is far better than being totally sedentary. But it misses the mark when it comes to long-term health outcomes because it isn’t actually optimized for creating wellness. 

Just look at the stats around hip replacements, knee replacements, pelvic floor health, foot pain, osteoporosis, falling risk, and so much more! 

When we restore our body’s full capacity and move holistically more often, we can avoid all these modern ailments and enjoy being active for decades beyond what we may have imagined.

Yes! It’s important to me that Take10 is accessible for everyone, so every video has subtitles in case you need them (or prefer to watch videos silently).

I want to make movement accessible for every body. If the cost isn’t in your budget right now, email support@petrafishermovement.com, and let’s talk about how we can make Take10 work for you.