MMB – What’s a Move In?

Good morning everyone,

I hope you are all doing well and feeling great out there!  Did you have the chance to work out over the weekend?  Did anyone do the Boot Camp I forwarded to you?  Did you do something else? Hike?  Bike?  Run?  Let me know because I’d love to hear how you guys were moving! 

I have to take a minute and brag on one of my personal training clients, who is Brie Estep, and she just completed the Tough Mudder in Sacramento on Sunday!  Do you guys know about the Tough Mudder?  This is one of the toughest fitness events out there.  It’s a ten mile distance filled with 20 different obstacles that are on par with military difficulty.   Brie finished in 4 hours, which is awesome, because any time between 3 to 5 is very good!  Way to go Brie!  Check out their finisher photo.  Brie is wearing the olive green tank in top line 2nd from right.  Brie Estep is a Tough Mudder!!!

Reminders and Announcements:

  1.  Kid Fit & Moms’ Fit Club is this morning! Come out at 9:30am for Kid Fit and 10:00am for Moms’ Fit Club!  The next class will be on Friday, June 23rd.
  2. Father’s Day Running Boot Camp is this coming Sunday, June 18th.  For the time, I’m open to a vote!  We could have the class at 7am to beat the heat or we could have class at 11am and run in the shady spots of the Sports Park.  Please cast your vote and let me know which you’d prefer.  This is a great event to bring dad out give him a great work out to kick off Father’s Day!
  3. 4th of July Boot Camp is coming on Saturday, July 1st!  Come out and enjoy this red, white, and blue patriotic boot camp!
  4. Jen’s 8th Year Business BBQ Celebration is on Saturday, July 15th at 5pm.  Bring a dish and enjoy some fellowship time with your fitness brethren!  Located at Jen’s House.  See Jen for details.

Thought for the week:  What’s a Move In?

Are we moving somewhere?  Are we loading up a bunch of furniture?  Well, not exactly.  A “Move In” is what Mindy Mylrea, who is an icon on the fitness industry, calls moving throughout the day.  You see, you can’t expect to get a killer work out in at 6am and then sit all day if you want to see results.  BTW, have you heard that sitting is the new smoking?  Funny right?  But true! 

Basically, a Move In is exactly what is sounds like – it’s moving where you are planted.  If you are at your desk, then a Move In would be taking 2 to 3 minutes and using your chair to hold a plank or do tricep dips.  If you have stairs in your office, then a Move In would be going up and down the stairs for a couple of minutes.  Mindy said this about Move In:  “I wanted to integrate shorter “work-in” bouts of exercise throughout the day based on the current research indicating that short burs or medium to high intensity bouts of exercise results in better long term health than sitting.”

Mindy has some great advice on how to get started by moving more throughout your day and I would like to share her advice with you.  Check out what she has to say:

  1. Assess your typical day.  Write down everything you do from the time you wake until the time you go to bed.
  2. Highlight the inactivity periods in your day that last longer than one hour.  Also, take note of where you are during these times.
  3. Make a list of activities that are possible for a minute or less in the environment that you are in.
  4. Commit to one exercise or stretch each morning before getting out of bed.
  5. Set a timer for 15 minutes to ensure you get up and move, using the list you created.
  6. Change the angle in which your body moves.  Use all three planes of movement (Sagittal, Frontal, and Transverse planes) cumulatively throughout the activities chosen.
  7. Choose muscle utilization variety as well.  For example at 9:30am, stand and sit ten times.  At 9:45am, stand and side bend to each side five times per side. 
  8. After every meal, take a walk.  After dinner, take a longer walk, jog, or short run. 
  9. Commit to moving whenever possible.  Here are a list of recommendations:
    1. Take the stairs whenever possible.
    2. Drink plenty of water so that you have to get up often to use the restroom.
    3. When you are about to sit, change your mind and stand up.  Sit to stand again for at least ten times, so that you have completed ten squats.
    4. While waiting in line, squeeze then release the glute muscles or Kegel ten times.
    5. While driving, sit up straight and do seated knee lifts at red lights.
    6. While cooking dinner, turn on dance music instead of the TV and dance while cooking.
    7. Create an environment in your home that stimulates fitness by keeping various pieces of fitness equipment in easy access for use:  a pair of Gliding Discs in the living room, a stability ball in the TV room, a Bender Ball in the kitchen.  Also, post a list of exercises that only take a minute near all of the equipment in your home.
    8. Create a stand-up work space.  This manual was written and edited at a standing desk.
    9. Schedule Work in meetings and events.  We like to call these Walk and Talk opportunities.  Invite the participants to stand and move, no matter what the situation.
    10. Until you have created the habit of moving throughout the day, keep a movement journal, same as you keep a food journal.  Writing down what you do ( or don’t do) will keep you accountable and on track.

Mindy has created quite a few Work In videos that you can check out on her site if you need some inspiration:


Standing Desk

I have to brag on my good friend, Marcey Donnelly, who went with me to Mindy and Bruce’s One Day to Wellness.  Marcey did exactly what Mindy recommended to do and went out and created a standing desk.  Way to go Marcey!  You can ask her how she created the tripod station.  Check it out: 


See you guys in class this week!  Now go get your Move In done!





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