Stay Moving on the Sidelines
Nutritious Movement - Katy Bowman
by Katy Bowman
2w ago
If you’ve got soccer games to attend, instead of sitting or standing in place for 90 minutes, here are 5 things you can do to increase the movement density of your time spent on the sidelines. Watch the game while walking around the field perimeter This has been a game changer for me. Not only do I get an extra hour of walking, I’m able to focus better on the game. Plus, to keep my eyes on the game, some of my walking is backwards, which mixes up muscle use a bit. My dog likes the extra walking too, as do friends that join me every now and then. Swap your chair for a blanket and sit actively ..read more
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“Healing Your Sole” Movement Retreat
Nutritious Movement - Katy Bowman
by Katy Bowman
2M ago
Retreats are different from vacations, where you’re looking to just get away. They are time set aside from the regular grind and dedicated to practicing something—like meditation—that you don’t often have the time to focus on in daily life. My upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' Watch the video below to hear me explain why I think retreats are important, and a bit about what we'll cover, and why foot health is important to whole-body health. Tell me about the schedul ..read more
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Introducing: My Perfect Movement Plan!
Nutritious Movement - Katy Bowman
by Katy Bowman
3M ago
I am very excited to announce the pre-sale of my newest book, My Perfect Movement Plan: The Move Your DNA All Day Workbook. A movement diet is the total movement that makes up your day or week or month. Not just what you do for exercise, but the shapes and loads you create all day long. Movement nutrients need to balance like dietary nutrients do—balance over our bodies but also be in balance with our personal preferences, i.e. what we find meaningful and functional for our individual lives. This practical workbook is a tool that anyone can use to track how you are moving, how you aren’t movi ..read more
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The Ins, Outs, Ups and Downs of Breast Movement
Nutritious Movement - Katy Bowman
by Katy Bowman
4M ago
March 5, Katy Bowman and Jill Miller will be leading a live, online masterclass, all about breast and chest movement. More details at the end of the article. Breast discomfort and pain show up again and again in the top reasons people shy away from exercise: they’re fourth after energy/motivation, time, and health. There are many factors at play; I’m here to talk about the mechanics and how we can think about loads and what’s going on in different parts of the breast and the surrounding parts when we move. Breasts move all over the place. Not only up-and-down and side-to-side but also in and ..read more
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Low-Tech, Movement-Rich TOYish Gift Ideas for Kids, Teens and Adults
Nutritious Movement - Katy Bowman
by Katy Bowman
6M ago
I’ve put out gift-giving ideas for keeping kids and adults moving in various articles and newsletters throughout the years—here they are, all together in one big, helpful, inspiring list. P.S. Personally, I’m a low-consumer and a minimalist because I think this approach maximizes so many other things about life. I also adore giving gifts! To balance this, we’ve also kept gifts to a minimum and I often seek out used versions of everything. In case you needed permission to gift used or less, just sayin’, you can do that. None of the links here are affiliate links! TOYS(ISH) stilts: I bought use ..read more
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Exercise Advent Calendar 2023: Hands Down The Best Exercise Advent Ever
Nutritious Movement - Katy Bowman
by Katy Bowman
7M ago
I love movement and I love celebrating, thus I always strive to create movement-rich celebrations. For years, I’ve done a movement advent calendar at the end of the year as a thank you to my readers, and as a way of inspiring people to move more in their daily lives. No fancy equipment, just us moving joyfully together during a busy time of year. There are three ways to follow along this year. Starting December 1st, move along each day by following Nutritious Movement on Instagram or Facebook, or if you're not on social media or are trying to be there less (a decision we wholly support!) you ..read more
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Back To School: Track Their Activities
Nutritious Movement - Katy Bowman
by Katy Bowman
10M ago
Whether you can’t wait to get them out of the house or you dread the morning scramble, it’s back to school time again. Unfortunately, “back to school” often translates to “back to sitting" but it doesn’t have to! Even though a lot of stillness is built into the Education Container (see Grow Wild: The Whole-Child, Whole-Family, Nature-Rich Guide to Moving More) there are ways to approach the way you set up a day to keep a child’s overall movement up. Begin by assessing your kid’s current “movement diet” with our Grow Wild Activity Tracker (it’s free, no strings attached). DOWNLOAD ACTIVITY TR ..read more
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How I Care For My Body When Traveling
Nutritious Movement - Katy Bowman
by Katy Bowman
11M ago
Despite our best intentions with keeping a routine, life comes up. Traveling for pleasure can derail your movement habits and traveling for sad events, like funerals, can come with added stress. Body care for me during these times is even more important than it usually is so below are some ways I fit body care into the nooks and crannies of plane, train, ferry and automobile time. 1. I walk instead of sit, as often as I can... If I’m going to be sitting on a plane, I’ll walk until it’s time to board. If there’s a chance to walk in any other situation, I’m going to take it. 2. When I do sit, I ..read more
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GET READY TO ‘RETHINK YOUR POSITION’
Nutritious Movement - Katy Bowman
by Katy Bowman
1y ago
I am very excited to announce I have a new book, Rethink Your Position: Reshape Your Exercise, Yoga and Everyday Movement, One Part at a Time, out May 2023. As our sedentary culture progresses toward even less movement, we desperately need to move more. We also need to move—and sit, and lie, and work, and rest—better, in positions that give us the varied and targeted motions our bodies need to thrive. Thoughtful positioning of our bodies all day, whether we’re exercising, working, cleaning, playing, or resting, is one of the best ways to address a huge number of aches and pains. Learning how ..read more
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Get stronger doing half of an exercise
Nutritious Movement - Katy Bowman
by Katy Bowman
1y ago
What if I told you that you could get stronger by only doing half of an exercise? As usual the devil is in the details. In this case, I’m talking about eccentric contractions. Muscles get stronger when you regularly give them a load to carry that’s heavier than they’re used to. By “regularly” I mean that one move, once or twice a week, won’t cut it. That being said, you’d be pleasantly surprised at strength improvements to be found from adding a handful of minutes of strength-training moves to your day. By “load,” I mean anything placed upon the body that stresses muscle tissue. Exercises are ..read more
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