Naomi combines playful, powerful movement practices with the science of habit change to make it easier for busy moms to get moving every day. She frequently writes about the intersection of mom life, feminism, diet culture, and the unrealistic standards we hold ourselves to as women. Naomi is passionate about helping moms move more freely in their bodies and feel more at home in their skin.
Movement Snacks: Answering a tough question
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Hey Reader, Earlier this week, while I was reading on substack, I noticed a post by a writer I'd never heard of. She asked, "How do people find time to exercise?" The person who posted this is a substack bestseller, meaning she has 10's of thousands of paid subscribers. I have 10's of 4. But anyway, because she has thousands upon thousands of subscribers, she got lots of answers to this question and reading them was entertaining. One person suggested that you pretend your pilates and spin instructors are your best friends and you'll be sad to not spend time with them if you don't go to class. This question -- "how do people find time to exercise?" -- is one I've spent years answering personally, as well as professionally, through the programs and courses I've created and the coaching I do. And if you have taken any of my classes or read this newsletter for a long time, you might already know what I said to answer: (This leads me to my Movement Snack this week) Movement Snack this week: I wrote, "First of all, stop assuming movement (or exercise, if you prefer calling it that) takes a long time. The easiest way to start is to try to do a single exercise every day. Then build to 5 minutes. Once you’ve hit 5 minutes, you can increase if you want. Consistency helps, which is why starting tiny works so effectively. Building this new, tiny practice into an existing routine, also helps. For some people, accountability helps (like having a movement buddy or working with a trainer/coach). But the 2 biggest pieces are simplicity and consistency." This has been true for me -- I spent years doing 5 minute yoga flows, 10 minutes of strength training, sometimes running around the block 5 times while my kiddo drew with chalk because I didn't have childcare. Maintaining the habit of movement kept me sane, but it also made it a lot easier to build on more once my situation changed. But it's also been true for the people I work with. Now I can't force anyone to move their bodies daily. Their is choice involved. You have to opt in. But making it small and simple is the easiest, most effective method. If you need some examples of small and simple yoga flows, check out this YouTube video I shared a few months ago on my channel. SPECIAL ANNOUCEMENT: I've just opened registration for my annual Winter Retreat! 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. 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. In the meantime, I'd love to know: If you could have a playlist of movement videos at your fingertips, what would best support you? A. Movement practices good for moving in the morning B. Movement practices for happy hips C. Movement practices for shoulder relief D. Creative flows in 10 minutes or less Let me know which you'd want most! I'm going to start sharing a new movement playlist once a month in the MOVEMENT SNACKS newsletter, so your feedback is really helpful Warmly, Naomi 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, which is a big list of witchy, magical, spooky books. There are 31 books on the list plus a fantastic comment section with even more recommendations. 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 |
Naomi Gottlieb-Miller
Naomi combines playful, powerful movement practices with the science of habit change to make it easier for busy moms to get moving every day. She frequently writes about the intersection of mom life, feminism, diet culture, and the unrealistic standards we hold ourselves to as women. Naomi is passionate about helping moms move more freely in their bodies and feel more at home in their skin.
Hey Reader, This morning, I woke up early to move my body like I always do. I am a person who has a daily movement practice, which is a little bit abnormal. Apparently only around 20% of women (according to a 2024 study) have an intentional daily movement practice. I like moving my body. It's also my job to teach people how to do it. And lots of evidence points to the fact that a regular (if not daily) movement practice, including resistance training and cardio, is important for health,...
Hey Reader, Last week I talked about how there's a lot of really bad advice out there when it comes to answering the question, "how do people find time to exercise?" Part of the problem is that lots of folks see exercise as an all or nothing endeavor. If you can't do a "full workout" it's not worth it. Except science doesn't back that up. Current science suggests that small bursts of movement or exercise are as beneficial as longer workouts. The point is to keep moving as you get older,...
Hey Reader, This week I lifted the heaviest weight I've ever lifted. It's the result of working with an amazing coach (big shout out to Alison Heilig of Miles to Go Athletics) who has helped me learn how to lift heavy in a smart, efficient way. It's the result of adding strength training to my movement practice years ago when only doing yoga wasn't really helping me recover postpartum. But it's also the result of something else. This leads me to my Movement Snack this week. Movement Snack...