Dynamic Movement & Strength

"It is essential to prioritize mobility prior to (or along with) building strength. Surprisingly, doing movement based exercises naturally builds strength & endurance. If you are strong but lack mobility, you are at increased risk of injury. Practicing our evolutionary natural movements is the most practical way to improve BOTH mobility & strength. It is a very positive thing to be strong, but can you move skillfully? How would you exercise if there were no gyms?"


Natural Movement (movnat)

MovNat is a fitness and physical education system based on the full range of natural human movement skills. Practicing our evolutionary natural movements is the most practical way to improve both mobility & strength. It is way of exercise, fitness, functional rehabilitation, and physical education.

Natural Movement is for everyone! You don’t have to be an elite athlete or live in nature to reap the benefits of natural movement fitness. And you can get started at any age, ability, or fitness level.

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MovNat skills: breathing, ground movement, walking & running, crawling, balancing, climbing, jumping, lifting & carrying, throwing & catching, and swimming

Practical & Efficient Movement: ask yourself... (1) is this movement/exercise practical? (2) am I effective & efficient at it?

• Natural Movement increases pure strength & decreases risk of injury through practicing effective & efficient movements

4 in 1 benefits – gain all the combined physical strength, cardio, & flexibility benefits of Crossfit, Yoga, Pilates, & Parkour

• Most people don’t like conventional gyms because they get immensely bored with impractical machine-based drills that artificially shape their movements – conversely, MovNat emphasizes freedom and joy of movement that can be done both indoor & outdoor, and is 100% applicable to your personal life situation, level of fitness & athleticism, and the real-world!

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functional strength

Functional Strength gives you the ability to do functional daily tasks & participate in the fun activities in life: playing sports, traveling, hiking, playing with your kids, etc. The focus is on improving muscle imbalances & weaknesses, postural alignment, and injury prevention. Most "exercises" are more typical within a conventional gym setting.

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  • If you (1) are sedentary a lot, or (2) have immense strength but lack functional mobility, you are likely to be at increased risk for injury & chronic pain management.
  • "Sedentarism" permeates our culture today... we sit, & sit, & sit some more. From an early age in elementary school through high school & college, then in the corporate world, most people sit for 6-8+ consecutive hours a day with very little movement. Our bodies forget how to move, our muscles lose strength, & we slowly lose the ability to do functional daily tasks. Functional Strength "exercises" help us to reverse the effects of a sedentary lifestyle. 
  • The "Macho Man" mentality is also prominent within today's culture. A lot of young guys just want be as big as possible without without understanding the short & long-term ramifications. More muscle is not always better there needs to a balance between strength AND mobility/flexibility. If you have a lot of muscle mass in your arms and shoulders but can't raise your arms above your head, your "strength" has limited your practical mobility and you are at increased risk of injury if you are ever required to move in that way. This same concept applies to all muscles & joints through the body.
  • "We must think of movement & strength as more than just the 1-2 hours a day we play sports, go to the gym, do yoga, or whatever other physical activity or exercise class you enjoy. In today's world we MUST be more creative in getting more movement & different types of movement throughout our day. We must be mindful of how we move & how much we move."


combining different training modalities

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  • If you want to know whether it is okay to combine MovNat, Functional Strength & corrective exercises with other fitness classes or modalities, the answer is YES!
  • Just like we need to practice "diet variation," it is important to also practice "physical training variation" – the body gets acclimated to the same movements & strength training exercises after a certain amount of time. Changing up your workouts & movements will keep you from plateauing physically.
  • Personally, I switch up my workouts and combine MovNat, functional exercises at the gym, kettlebells, yoga, walking, & playing sports!
  • However in my humble opinion, MovNat is the most comprehensive & inclusive of all training & fitness systems... it is the most practical, fundamental, progressive, challenging, and fun of all fitness systems I have come across!
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training for sports & injury prevention

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  • Sports training programs can be highly specialized to one specific sport which creates the opportunity for muscle/joint imbalances & weaknesses to creep in, leading to a greater risk for injury – the more varied & comprehensive your training regimen is, the better!
  • If you are starting from a place of good physical health, it would be best to use MovNat as your main training modality due to high variety of movements that help the body become overall skilled, strong, & resilient. This reduces the risk of injury from specializing and training for one sport. I would also recommend incorporating yoga, functional strength exercises, and being mindful to increase daily movement at school, work, & home.
  • If you are starting from a place of serious injury or chronic pain management, it would be best to focus on corrective exercises, yoga, and MovNat ground movements. As you recover and get back to your baseline level of strength, we can then begin to incorporate the dynamic strength training above.
  • You need to be BOTH (1) mindful of type of physical training you do & (2) proactive (not reactive) to prevent injury
    1. Being mindful of your physical training includes supreme attention to detail in order to master your movement, position, & balance. In the process you may come to your own understanding that most gyms & fitness systems are not fully dynamic they focus on very linear, one-directional exercises & machines that artificially shape your movements. Soreness and muscle growth from workouts does not automatically mean that your fitness regimen is appropriate. The more mindful you become, the more you will be able to understand which training methods actually benefit you!
    2. A proactive approach to injury prevention includes mobilizing & stabilizing the major (and minor) joints first, and then strengthening the muscles around these joints. If your knee is unstable, you are at risk for an ACL/MCL tear. If your ankle is unstable, you are at risk for an ankle sprain (my personal specialty growing up, ugh). If your shoulder is immobile, you are at risk for rotator cuff issues. If your feet are immobile (from shoes), your base of support is compromised. Get the picture?! Let's go!!
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movement & strength program overview

  • Personalized dynamic mobility & strength workouts, in-person or online
  • 1:1 sessions include weekly natural movement & functional strength discussion-based planning
  • MovNat drills & combos to develop pure strength through effective & efficient movement skills
  • Functional Strength training to improve muscle imbalances, postural alignment & injury prevention
  • Benefits: pure whole-body strength, balance, endurance, coordination, proprioception, muscle elasticity, joint mobility & stability, injury prevention
  • Become the most functional, able-body athlete, human, & person you can be!
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