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Hey Reader,

I love core work. I might be in the minority and believe me, I get it.

Core work is not easy.

But getting stronger is also not easy.

And while core work won't help me build bone density or help me build the larger muscle groups of my body, doing core work helps in other ways:

More trunk stability when I'm doing heavier lifts

More support and stability through functional movement like walking, running, twisting, and picking up my kids

Moving with more ease generally

There are plenty of other reasons to do core work, but one of the things I love most about core work is that you don't really need to do a lot of it all at once.

In fact, one of the most accessible core exercises can be done in 60 seconds (or less). And of course you can repeat it a few times, if you're feeling so bold. You can uplevel it by adding blocks or you can make it more chill by keeping your knees on the ground. You can also make it dynamic by doing it like cat/cow.

What pose am I talking about?

Forearm plank, of course.

(This leads me to my Movement Snack this week)

Movement Snack this week:

Forearm plank, or as I like to call it, "flying sphinx" is a classic core exercise that exists in the yoga and fitness worlds alike.

But I frequently hear students tell me that they have low back pain when they do this pose or they don't feel it in their core.

So I made a quick video to address what often leads to both of those, less pleasant flying sphinx experiences. It's just under 3 minutes long and you can watch it here:

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If you, like me, enjoy core work and this tip has given you more support in your flying sphinx pose, you can do it all month long with me in MOVE, my online studio.​

Flying Sphinx is our pose of the month and i'm weaving it into every class I teach -- the strength classes, the yoga flows, and the mellow movement, too.

If you're curious how I'm adding it into my classes:
➡️ Join me on Monday at 12pm ET to see how it shows up in a strength training class
➡️ Join me on Tuesday or Wednesday at 12pm ET to see how it shows up in a creative flow
➡️ Join me on Thursday at 12pm ET to see how I make core work "mellow"

To join, all you have to do is respond to this email with the date you'd like to join and I'll make sure you get the link! Classes on M/W are 30 minutes long and classes on T/TH are 15 minutes long.

I'd love to see you on the mat!

Warmly,

Naomi

SPECIAL ANNOUCEMENT:

My annual Winter Retreat is open for registration! This retreat is the only in-person event I currently do and I love gathering at the beginning of the year to move, write, and connect with some amazing humans.

The retreat will be held Friday January 16-18, 2026, just outside of Harper's Ferry, MD. I've taught this retreat for a decade and it's such an incredible gathering.

Here's what one regular participant says about attending year after year:

"Naomi has a wonderful way of helping set the tone early and often. There is no sense of you MUST do this or that. In every movement, every class, every activity, she reminds you that the choice of how to engage is yours and that she is there to support that choice. With seeming ease, she creates experiences that meet you where you are, while always offering options for new challenges, ways to deepen your practice, or ways to rest mindfully and intentionally.

I've met wonderful people who all felt like immediate friends. I ate delicious food in a quiet, unhurried setting. I enjoyed an invigorating weekend that left me feeling relaxed, recharged, and connected. And I look forward to Naomi's retreat as a way to kick off every year!"

​If you're interested and want more information, click here for details.​

​If you know you want to attend and are ready to save your spot, click here.​

Want to stay in touch during the week? Here are a 2 easy ways:

​Follow me on Bluesky, where I try to share daily movement practices as acts of resistance, connection, and strength.

​Follow me on substack, where I write about the intersection of movement, motherhood, and the culture that we are all moving through. Or better yet, subscribe so you have immediate access to regular essays, including my most recent substack, a conversation with author Alisa Kriegel about her new book, From Sexless Marriage to Sex Goddess. It's a really fantastic conversation about sex in midlife and the permission to experience pleasure. You can read it here.​

There are many ways to support my writing on substack, which focuses on women's health and motherhood during perimenopause through an anti-diet and pro-science lens:

😍 Become a free subscriber
🤩 Become a paid subscriber
❤️ Like the post in substack
💬 Leave a comment (if it’s thoughtful and not insulting I’ll respond!)
➡️ Share or restack within the app