Movement Snacks: An 18 Minute Workout to Add to Your Routine
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Hey Reader, I really like lifting heavy weights. It makes me feel strong and powerful. But lifting heavy isn't for everyone. Part of the issue is that not everyone has access to barbells. They might be space-prohibitive or cost-prohibitive or it just feels intimidating to even imagine lifting something so heavy. Whatever the reason, not everyone is going to gravitate to lifting heavy weights. And that's ok. Turns out that getting stronger is less about the weights you lift and how close to failure you get. That's why it's useful to have access to a variety of exercises to challenge your body. This leads me to my movement snack for the week. I created a strength circuit for my online studio that focuses on what you might think of as "subtle strength." There are no conventionally heavy lifts, unless you consider a farmer's carry a heavy lift -- which in fairness, it can be. In this strength circuit, you're doing a farmer's carry (using the heaviest weight you can hold in your hand), alongside 2 other exercises that use light weights or bodyweight. Make no mistake, it's still a challenging workout. Just in a very different way. The workout is 18 minutes long and you can watch it here: I created this workout to support a stronger vasisthasana, which is my pose of the month for April in my online studio, MOVE with Naomi. Each exercise is designed to benefit a key element of vasisthasana: The Farmer's Carry is for wrist strength and core stability when your body is moving on and off center. The Side Raise is for both shoulder mobility AND shoulder stability. The elevated Copenhagen is for inner thigh adduction and core stability. And if you're looking to focus a little more on vasisthasana, I'm teaching it all month long in my online studio, MOVE with Naomi. If you want to join me in MOVE, there are 3 options for membership: MOVE15, which focuses on classes less than 20 minutes long, including 2 live classes each week that are quick movement breaks (just 15 minutes long). MOVE, which offers a monthly calendar to follow along with, as well as live 30 minutes classes and everything else you have access to in MOVE 15 (and an archive of 30 minute classes). MOVE Plus, which focuses on more individualized support. I create a personalized movement program every month for you, based on your needs. I also offer a higher level of accountability -- you can text me when you've completed a practice or do weekly check-ins. Read a little more about MOVE and get started here. I'd love to know what questions you have about strength training, movement in midlife, and how to create a more consistent movement practice. Please respond to this email with your questions and I'll answer them in a future newsletter or even in a YouTube video! Thanks for being a part of my community this year. I am so grateful for you. Warmly, Naomi Want to stay in touch during the week? Here are a 2 easy ways: Follow me on Instagram, where I share movement inspiration 3x a week 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. This week I shared my monthly What Moved Me column, full of links and recs based on the books I read and media I consumed in March. 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 |