Ep. 7 Movement Diversity and Play

Looking to get out there and feel the in your hair Chevy EVs have you covered like the Blazer EV with bold style that's sure to you away and with Silverado EV towing is a breeze with the capability to hitch up and tow with ease and Equinox EV helps you keep moving along like with confidence Chevrolet together Let's Drive.

Is to put yourself in a variety of different environments and allow yourself and your body to move and exercise in a variety of different ways that are challenging but fun. Hello friends. You are listening to the All Things Good 4U podcast. I'm your host, Brian Bowen, founder of.

Integrative Health, Inc. And I'm Amy Christiansen, your co host and creator of Amy Christensen Health and Wellness Coaching.

Join us as we explore the world of health and wellness and all things that make you feel good. From ancient traditions to modern advancements and technologies that give you the tools for.

A life well lived, what new paths might you discover on your health and wellness journey? Tune in each week as we deep dive into a variety of concepts and hear from other fun, passionate health and wellness experts on their experiences and philosophies.

And remember, stay open minded and integrated. Good morning. Good morning, Amy.

Good morning, Brian. I like it when you sing Good Morning.

Well, if you call that singing, but it's a little pep in my step.

That's right. Well, it's very nice. It reminds me of a lady way back, I used to work at a bank. I was like early. I was like 19 or something. And every time she came through, we called her singing Barbara and she would always come in and say, good morning.

Are you gonna start calling me? Are you gonna start calling me Barbara?

I might, I might say, hey, how are you feeling today?

Wonderful. Oh, that was bad.

That was bad.

Sorry, it's still early. I need to, I need to warm the vocal cords up a little bit. I'm not known for singing, that is for sure.

So let's just, you know, sometimes we got to put ourselves in uncomfortable situations and just express ourselves. It's fine. It doesn't matter. We don't have to be perfect. Just do it.

Do it. Well, speaking of doing, what have you been doing this morning?

Well, unlike you, I don't get up at 4 o' clock in the morning. I don't even get up at 5 anymore. I used to all the time get up at 5, but my world has changed a little bit. So I've been staying up for various reasons later in the evening. So I just wake up, Brian, and get here for our Podcast. I step over the dog, I grab my coffee, I try to breathe and move myself, but naturally, stretching and opening and moving my arms and moving my neck. I do a little bit of movement, but I'm probably not what I would like to be doing if I'm not in a focused process of getting to my computer and getting set up, because normally there's some stretching and movement involved right away. I know you have a nice morning routine. I think you're probably a little more disciplined in that arena than I am, but.

Well, I can't do anything until I take a shower. I can have coffee before I take a shower, but I can't. I literally can't exercise until I take a shower. So that's what gets me moving first. And then, yeah, for my PMR, I did a little 7 Series joint release, which we should do together. That would be kind of fun, but I'll give you the link to post that on this podcast for everybody. It's a great way to get your morning going and get the joint. It's all balanced after a long night of sleep and to do it before you go to bed, too. So part of your PMR personal morning routine and then a little bit in the evening.

Yep. And it's the seven. Say it again.

Seven series joint release.

I always forget series when you say it.

Yeah, there's seven movements, but it works from the foundation up, so it's a good way to get going. But then, like before this podcast, I still like jumping on my mini tramp, so that's kind of fun.

Yeah. That is so good for everything in your body. It activates your circulation and everything. That's a good one, you know?

And should you feel your brain move when you do that? Because I feel like the left side's a little sloshy and the right side doesn't move. Is that good or bad?

Maybe you need to do some alternating nostril breathing.

Balance that 5 seconds in, 5 seconds out. Review the breathing podcast, people.

Well, it sounds like maybe you could possibly have some congestion on that one side. Maybe got a little sinus congestion on the left side of your brain, left side of your head.

I kind of feel like I could agree with that.

I love that. I kind of feel like I could possibly agree with that.

I could possibly agree with that today.

That's good. I'm writing all these wonderful ways that you say no, Amy down. Without being saying no.

You got to get creative with that. Right? Be diverse.

All right. Yes. We need diversity in everything. Right. We need diversity in the way we think, diversity in the way we speak, diversity in the way we learn. And today's podcast is all about diversity of movement. So getting out. And we're going to talk a little bit about why moving our bodies in different, unusual, unexpected ways in addition to the traditional ways. Unless your traditional way is sitting down all the time. If you're doing a lot of sitting, there's actually quite a bit of research that shows the more you sit, the more your medial temporal lobe decreases in function. Excuse me. And that's your area of memory. So it's related to how long you're sitting. Long durations of sedentary sitting.

Sedentary is not good. Not good. Yeah. So let's work backwards today and let everybody know. Like you said, this podcast is about movement, but working backwards. Our intention and goal today in this podcast is to encourage you to explore and be diverse with your daily movement patterns and exercise. And so we're going to pre give you some homework kind of task stuff. So your homework, if you will, or task whatever word you prefer, is to put yourself in a variety of different environments and allow yourself and your body to move and exercise in a variety of different ways that are challenging but fun. Albert Einstein said nothing happens until something moves. So I think we can add to that. Nothing happens until something moves. But in a diverse planes, right? Diverse planes of motion, yes.

Albert, he's a pretty smart guy.

Yeah, he's much smarter.

So, yeah, I mean, we're just, you and I are pretty light hearted and we like to goof around and we're pretty comfortable with us being silly or whatnot. And we're gonna talk a little more about why that's important as we get through later in the podcast about why being funny and silly and play is important. Right?

Yes. Love it. So what are some basic. Speaking of movement kind of moving into that? Do you want to tell us some planes of motion? Just because we get stuck in certain planes. So people know that there's more than one plane.

Right. So you know, we won't go too deep into it, but into this basic anatomy, you know, as we move. There's three general planes of motion. So you have your sagittal plane, which is more of that left, right, back and forth movement that you're probably seeing that a lot in. Just like what you are familiar with in the gym. So squats, lunges, bicep, curls, that kind of thing. We're pretty, you know, even just sitting and standing. Right. Walking is pretty much done in the sagittal plane. Then we have the frontal plane, which is also called coronal. So if you took an imaginary line and you just imagine the front and the back of your body, so your anterior posterior lines, that's your frontal. And then transverse. Transverse. If you took a belt, like, if you imagine a belt around your waist, and you could take that belt anywhere up the chain, obviously. And if your body is moving in that direction, like circles and twisting and rotations, that's your transverse plane. And we can move all within those planes. So if you think about a circle or a globe, and you take the equator and you take longitude, latitude, right. Or. And then you think about cutting in half. But if you imagine you can go anywhere in between those lines and get all those different diagonal motions going as well. And we need to do that a little bit more. Right. We need to engage more diagonal transitional movements, multiplane movements. Right. Just to be.

I love multiplaying. Now you got me moving in my chair. So I'm doing some fun Glamis of the word gyrations. But I can say that I thought, you know, they say there's seven primal kind of function movement patterns. You kind of tapped into those a little bit. You know, bending, squatting, lunging, twisting, pulling, pushing, and gait. I think gyration should be the eighth primal functional movement pattern.

I absolutely agree.

But, you know, it is like in all those planes of motion, there are these seven primal ones. Now, I've seen people kind of add up to 11 because of other aspects to think about as far as, like circumduction and inversion, eversion. There's all these different things. But in general, there's these seven functional movement patterns that a lot of therapists will do a lot of functional movement analysis, you know, whether it's a physical therapist or whatever, to look to see where we are restricted. And by not going through, if you just stick in these kind of linear movements, we do lose the abilities. That motion is lotion. The other one is if you don't move it, you lose it. And so if we don't move in these spherical, multiplane integrated motions, we do start to lose range of motion within certain joints, which therefore creates instability too. Right?

Right, right. I mean, your body gets used to. And it builds a protective support tissue. Right. So your myofascial tissue and connective tissue gets locked down to support what you continuous do. Right. Like, your body gets very good at doing what it does all the time. And you can bind down and you may think that your shoulder is perfectly happy, may not have any pain. You may Be able to live life and play sports and do all these things, but you may actually have some dysfunction going on in there. When I worked in physical therapy, I was amazed at how often somebody couldn't pull, hold their arm out straight and maybe even at a diagonal. It didn't matter which direction. We trained in all these different directions. But if you hold your arm out straight in front of you, make a fist, can you pull your shoulder blade and your arm straight back without moving your elbow or your head or your torso, can you move it straight back? Can you move it straight up, down and forward? And the way we work into would work into somebody kind of helping that whole joint play is to think a little bit like a train, like locomotion. Right. But like a train has the big wheel in the back and the small, small wheel in the front. You want to make the big wheel be the shoulder move in a nice big forward, backward rotation, make a nice smooth circle without the little wheel, the hand, the fist in the front moving very much at all, if at all. And it's very challenging to a lot of people who aren't used to having that kind of embodied cognition. Right. So that ability to think through that self awareness and is my shoulder really working? Your brain will just allow whatever muscle that is the first responder to jump in and help out. So a lot of people think they're moving. If you tell them to move their shoulder, you'll see they move their elbow or they kind of shift their torso because the brain has kind of forgotten about some of the muscles that are the minute muscles in the back of the shoulder to help. Because we're such forward rolled postured people all the time now. I don't know. I've seen those pictures of the Neanderthals. They looked kind of hunch shoulder too. So maybe it's just in our genetics.

That's right. Well, it makes me think about, I've given people, there's an exercise called standing chest openers, unilateral, which, you know, and I'll give that to people to help free up restrictions and adhesions around the shoulder joint. So it really helps prevent that AC joint from being really compressed and developing like arthritis and stuff like that. Because it takes you through this internal external rotation kind of balance that joint, that. But the reason I'm bringing that up is it's amazing how many people, when you haven't been through that movement pattern, it's like their brain can't even tell their arm to do it. So I literally have to go and put my hand on the arm and twist it internally and externally form and like prime that movement and jumpstart it. And then you can see the brain start to pick up the slack and then it slowly starts to do it and then, you know, a matter of a couple weeks. If somebody does it every day, then they're so much better. But it is crazy to see how like. Or somebody to do foot circles. Right. That hasn't taken that through a range of motion in a long time. It's the brain just. It's like not even a circle. It's like a figure 8 pattern and, you know, all kinds of crazy. So all that proprioceptive function and all that stuff is just lost its education.

Yeah. And as we get older, you know, we talked a lot about neuroplasticity. And that's basically with that brain and the nervous system communicating back and forth with all of your body and getting feedback about where you are in space and how you are feeling and what's good and what's healthy and what's not working right. As long as you're breathing and moving a little bit, your brain gets used to and comfortable with what you're doing. And as we get older, yes, we have neuroplasticity, but it takes much more effort and time and focus to make those changes. But what do we do when we get older? We kind of get tired of trying really hard and people go, you know, they retire and they want to just hang out and they don't want to work that hard anymore, and they feel like they've earned the time to, you know, be sedentary a little bit and not have to try so hard. So it's so important that we continue to make these efforts to exercise as you get older, but making it a little more of a daily practice where it's fun and it's more social and it's more interactive with people. It's so important to keep that engagement through our whole life so that. No, it's not just about keeping the joints happy and decreasing arthritis and pain, which very important. You want to keep your balance. That's for your safety. And it also plays a big part in brain function, which we're going to talk about.

But can I come back to that arthritis comment real quick?

Yeah.

So when we think about arthritis, we think about things as far as conditions. Right. And so there's an idea or philosophy that position versus condition. So if we keep moving our bodies in diverse movement and put tension and we challenge our body, it helps to balance the Muscle length, tension, relationship. And so therefore, our skeletal system can be held in the proper position. So forget about how. It just makes your posture look better. And when your posture looks better, you feel better from the inside out. But having that ability to have the joints stabilized and aligned in the proper alignment, just like your car. And when you have a good alignment on your car, you don't get wear and tear on your treads. So when our body's out of alignment, we start to get wear and tear. So we need to get out of. Yes, you can have tendonitis and you can have arthritis, and you can have all these things, but usually those are driven by a muscle length, tension, relationship and balance that is helping to hold a joint position out of alignment, which is putting wear and tear, which leads to inflammation, compression, degeneration, arthritis, all that stuff. So those diverse movements are really to help keep that kinetic chain, each section of that chain working well. So the kinetic chain and everything can move freely and in alignment to help prevent these things. So diverse movement can be amazing to help prevent aches and pains and those arthritic things and stuff. But let's get out of our head and start thinking about if you have an ache or pain, how is my body out of alignment? Or how can this muscle length tension relationship be changed? What's tight, what's weak? How can I line this up better? What are things I can do? And that'll help take us from a reactionary state when we are in pain to a proactive state.

Yeah. Oh, that's good. And you said, let's get out of our head, but I want to go, let's get into our head. Because with diversity of movement and these different ways that we move our body, we're also affecting our. We're not just affecting our nervous system and our joints. We're releasing dopamine and oxytocin and all these different type of chemicals or hormones that are affecting the way we feel. So if you're feeling sad or depressed or stuck or angry, check your body position, check how you're moving, do something a little unusual with your body and see how it makes you feel. I mentioned embodied cognition, and that's kind of becoming a new focus. And it's that body brain connection and body brain emotion training and doing what you're talking about stimulates. And it's a lot like sports. Right? Like, I'm going to back us up. I'm going down three different trails at once. Let me back up and go down one.

You're juicing those grapes squeezing those grapes. Hey guys, it's Brian. I just wanted to take a pause for a moment in the middle of this podcast to thank our sponsors, Ouch, who's helping to make this podcast possible today. Ouch believes everyone should enjoy what life has to offer without enduring pain. They are a pain relief company. Listen guys, I use their products a lot. They're proprietary herbal formulas built on top of a 2000 year old formula, giving it time tested effective results and I'm going to listen to that any day of the week. The combination of that with the founder having over 22 years of actual hands on experience treating patients for musculoskeletal pain makes Ouch a very special company. Ouch is made with the highest quality of certified herbs and CBD from organic hemp oil. Their ingredients are extracted with the utmost integrity to ensure the healing properties remain pure and concentrated to promote natural muscle pain relief and other benefits. I gotta tell you, I appreciate that so much. As a consumer I want to know what I am getting is exactly what's being sold to me. So they take it a step further. They have a certificate of analysis for all their ingredients before it goes into production and after production to ensure that you're getting what you're paying for. Listen here guys. Don't settle for a lesser version of your best self today. When you can feel your best today, check out Ouch Shop, that's spelled O u T for a full line of their products. They're an amazing company. I use their products on a daily basis, so check them out.

So we know our basic Most people think about exercise. They're thinking about possibly lifting in the gym. But most people will think of aerobic exercise, you know, running or biking and as of these days, resistance training, lifting and that kind of thing is becoming much more of the norm. But then having that skill based exercise component is really important. And we know that.

Did you know your cell phone is made with recycled materials? That's right. In fact, most of the things around you that you depend on every day are made with recycled materials. From essential infrastructure to important innovations, America's recycling companies provide the materials that power our infrastructure and strengthen our economy. Want to know more? Learn how America's essential infrastructure and important innovations are made with recycled materials@recycledmaterials.org that's recycledmaterials.org looking to get out there and.

Feel the in your hair Chevy EVs have you covered like the Blazer EV with bold style that's sure to you away and with Silverado EV towing is a breeze with the capability to hitch up and tow with ease. And Equinox EV helps you keep moving along like with confidence. Chevrolet together, let's drive.

Research is showing that the same regions of the brain that are responsible for movement are the same regions of the brain that are involved in higher thinking. And I already mentioned like sitting. You're actually decreasing your brain's ability to, to have a good memory. Right. So those areas that are firing and making those connections for memory. So if you just think about it in the basic sense like every bit of exercise you can do, yes, that's good for your brain. Like aerobic training, it tends to be more of. We know we release bdnf, brain derived neurotropic factor. It's a protein that helps promote healthy nerve regeneration and growth and also affects our memory and depression. Right. So we know that aerobic exercise does that resistance exercise does more for liver processes, the hippocampus, the frontal lobe. So you're thinking, you're processing. It also helps with certain growth hormones and IGF1 which is about with your insulin leveling, insulin resistance and uptake and regulation. Resistance training is also important. But then you can go into more of the neuromotor training. Kind of like what we're leading towards today as far as changing those different planes. And those are more skill based hand eye coordination. You have to have focus and you have to pay attention. So it's like tennis or basketball or martial arts or even dancing now dancing maybe where you're paying attention to how you're moving, but maybe not so much thinking about it, but the process of paying attention with things like tennis or basketball or martial arts. Right. If you're not paying attention, you're going to get hit or you're going to miss the ball. And if you think about it, you're not thinking about how you're going to move your body. You're not thinking of I'm going to pick up this weight and I'm going to curl it up to my shoulder and I'm going to slowly drop it down. You can kind of zone out when you're doing those things at the gym, but you can't zone out with the skill based hand eye coordination exercises. More and more research is coming out and showing that those multi component exercises, two or three times a week minimum, if you can do it more, great, that's even better. And like I said earlier, the older we get, it's more important that we spend more time and focus in those areas. But doing a little bit of everything gives you a much more balanced brain. It helps with, like I said, memory, learning, depression, and keeping our brains healthy.

We're going back to one of our previous podcasts about the nervous system and brainwave states. Obviously a variety of exercise. If you haven't experienced this, you should. It actually will exercise as well, the tone of that parasympathetic sympathetic nervous system. So depending on the type of exercise, it can bring you through different states as well as the different states of brain waves. So there's times where I'm actually lifting heavier weights and I get laughed at a little bit by some friends because a lot of times I just close my eyes. But I like to go super slow sometimes. And to me, like I get into more of that alpha state. Right. So even though it's a heavier, more intense thing, I'm not in that higher sympathetic state. I'm not in those, you know, that beta brainwave state. I'm more in that like alpha zone kind of state. And certain other exercises might take you down to theta and certain exercises might take you up into beta. So if you haven't listened to that podcast, it's worth listening to. But I'm just bringing that up. Diverse exercises do all these different things. Some affect certain parts of the body more than others, but really it's also exercising the tone of your nervous system and taking you through these different brainwave states, which again, really challenges the reticular activating system as well and helps create new neurons and that neuroplasticity that she was talking about. So it's amazing, you know, the trickle down effect on how it affects the nervous system as a whole.

Yeah. And we are becoming just more aware of how important it is. So I think metacognition. So this was a new term I kind of was embarrassed to say. Oh, gosh, I don't know that term just because I.

Sounds like a superpower that we're going to have.

If you exercise metacognition, if you want.

The superpower, you got to exit. You got to have diverse movements.

Absolutely. And it's awareness of self. You know, it has to deal with not just emotional intelligence, but your processing and reasoning and all your executive functions kind of. Well, it's a little different. It kind of falls under above executive function. Like we know how we work in those things and you can lose focus if you don't have good executive functions. But that functional movement, the checking how you're brain is feeling or how you're emotionally connected and thinking about how you're feeling is Becoming kind of more of a whole focus. And the reason that is, is that we have the large portion of our population that is getting older and we want to preserve that wellness of life and being able to function and living healthy and well until your last days. And a part of that is recognizing, you know, a lot of our people are having Alzheimer's, there's more dementia, a lot more depression. And we're finding if we can do these types of exercises longer in life, those processes drop down. There's less disease processes in general, but specifically Alzheimer's and dementia.

It'd be interesting to do. And I'm sure somebody's done a study. Of course, there's always a study that counters another study. So that gets discouraging. But it would be interesting because the concept of movement and exercise back in the day was very different than it is now. And I think we know a lot more than back in the day. And we, you know, obviously you can look at the different types of workouts and the different modalities and even passive and active modalities, but, you know, fast forward when I'm 70, I wonder what for people who, you know, have done a lot more diverse movements and stuff like that over their years, if we are going to see a change in, in those statistics as far as Alzheimer's and Parkinson's at all.

Well, there's a big movement to make that happen. You know, there's entire gyms and exercise processes that are coming out that are all about balance and movement. You're using tools and movement into all these different areas and ways. And like we're saying these planes, trying to think of the name. There's a group out of California. That's what they do. I mean, they have a gym that's all devoted to doing these different types of exercise movements with these different tools and interacting with other people at the same time for that specific reason, and that's their study is to see how we can not only be physically fit because, you know, that's obviously very important, but also brain fit. And I think we're going to start popping up and seeing these types of gyms just like we saw the pop up of CrossFit gyms. Right?

Yeah, that's. Well, let's invest in that. And I think, you know, is good and it's interesting to have to take it and put a certain focus onto it, whether it's a place for pain or for brain health or whatever, because it helps people really put that into the magnifying glass and look at that and Focus on that piece a little bit more. But I'm sure a lot of those movements too just is crossing that midline, right? So even the idea of right hand to left foot, any certain movements like that, or going back to crawling or certain motions like that is really good for the brain. And how often do we do, like you said, some of those play things where we just have fun and cross that midline a lot more and stimulate the brain is important.

And playing, how often are you just playing? We kind of touched on that when we opened up. Like, how often do you let yourself just be goofy and bad at something like, hey, I'm not a great singer, but I'm going to sing anyway. Sorry, people. You know.

I went bowling with my son last Sunday and trust me, I did not bowl a 300, but I did have some good strikes. And so after every one, I did my own little improv happy dance. And you know, he's 12 years old and I just embarrassed the crap out of him and he's like, yeah, don't do that. And you know, just thinking of that play, like for me it's an expression, right? Like, I didn't know, I didn't plan, like I'm going to do this move. Like it was an expression. And my body, I just let it out and I didn't care what other people think. But like automatically already at 12, like that's very embarrassing for him to do that or to move his body that way. And it's just sad because like, it just starts back then and we judge ourselves and I'll look goofy or, you know, we just don't allow ourselves to do that. But it's just sad to see it start at 12 years old and probably before. But like, I don't know how culture has supported that. And I think we need to change that narrative.

I agree. I think so too. And that's going to be a whole other podcast for us too. So opening up those doors. And I think we are becoming more aware of how our children are feeling and thinking and having those shame moments from such an early age and learning. And some of times it's completely innocent that happens. But helping our children come out of that judgment space of themselves and it's all about it goes back to that basic brain of acceptance in your tribe. Right. So it's a survival mechanism and it's totally a natural thing. But we can hopefully continue to teach non bullying and supportive behavior. But also just fun of expression. And I think it starts with making it normal for us as adults. And watching ourselves now, I think we always say, gosh, I want to be that. I can't wait till I'm older. I don't know if we always say it, but you sometimes see those playful, silly older people and you're just like, gosh, it must be great to just not care anymore. Well, yeah. Why can't we do that when we're 15, 20 and 30 and 40? And just not only for our own self acceptance and fun, but for our health overall, as we're seeing play is so important. So getting out there and changing your posture and your breathing and your rhythm of doing something and being a little goofy. But if you don't, if you're not comfortable with that, you know, there's even just yoga, Pilates, tai chi, dance. Just getting yourself into those different planes of expression and different planes of movement still affects your brain and releases those hormones.

So that seven series joint release takes you through a lot of planes. But the reason I'm bringing that up again is because I've given that homework to people before and I actually have had some people not do it because they feel funny doing it. And that's in their own home by themselves. And so it's just interesting to see or to hear that from people. So to do that in front of your spouse is even goofier. Right? But whether it's seven series joint release, you're right. Like practice at home, just letting go and doing that. There's Pete Egoscue actually wrote a book and it has to do with can't remember the name of the title of the book. So I apologize, but it has to do with posture and emotions. So how somebody's emotionally feeling and how is reflected in their posture. So you have these things. So the reverse of that is good movement and good balance and good posture. Then for outside of all the neuroscience, just to keep it simple can change your total demeanor and emotions. So yeah, just support that with playful movements and put yourself lean into that uncomfortableness of being goofy and moving through those different planes and specific ways that maybe you're learning in a class. Or also just authentic movement, which is kind of a new word, not a new word. But I didn't even know there was a thing called authentic movement till I was doing a research. I would think about some fun playful movements as more improvisational. I don't know why I had a problem with that word all of a sudden. But there's a whole psychology based, you know, that started back in the 50s by a dance therapist, Mary Starks Whitehouse and so it's this authentic movement where they actually will have you just play and move. Kind of like you sometimes you've laid on the floor and maybe stretched and you didn't plan on stretching a certain way. You're just moving your body. There's an expression that's happening that's used as a psych, you know, in psychology. So that kind of playful exercise, authentic movement, kind of improv dance. There's a whole dance therapy out there that is amazing. So it's pretty cool to see all the options.

And that somatic release, you know, that tie in to moving your body in a certain way and thinking about how you're feeling and recognizing how emotional things are trapped in the body. Like you're saying, like your posture is tied to your emotional state often. And moving and getting yourself out of that physical state also helps with that somatic release. Right? So that energy that's trapped in the body or the planes that your body's used to working in is being released. And I love it. You know me, I love how it all comes together. But going back to, you know, people who may not be comfortable reducing our judgment on if we're not good at something, right, if you're not doing it just right. And that's a big thing for me because we stop doing stuff because we're not good at it. And we have these ideas that, well, if I'm not a great runner, I'm not gonna run. Well, running around the block is better than sitting in your chair, right? Any type of movement, right. Maybe you're not a great biker or whatever, but doing a little bit is fine.

Did you know your cell phone is made with recycled materials? That's right. In fact, most of the things around you that you depend on every day are made with recycling recycled materials. From essential infrastructure to important innovations, America's recycling companies provide the materials that power our infrastructure and strengthen our economy. Want to know more? Learn how America's essential infrastructure and important innovations are made with recycled materials@recycled materials.org that's recycledmaterials.org looking to get out there.

And feel the in your hair Chevy EVs have you covered like the Blazer EV with bold style that's sure to you away. And with Silverado EV towing is a breeze with the capability to hitch up and tow with ease. And Equinox EV helps you keep moving along like with confidence. Chevrolet together. Let's drive.

You don't have to be a super athlete to enjoy a process and have the benefits in your body. And your mind.

So I actually find that some of the things that I've done that I've enjoyed the most are the things that I was the most scared about trying or the most uncomfortable. So like the first time I ever did a hit class, like I was good at jogging. Like I could run, I could jog, I like to lift weights. But I had this sense that I just needed to move in a different way and do some more high intensity interval training. But I was a little nervous to be in the class with everybody, can I keep up, can I, you know, blah, blah, blah, blah, blah. All that mental noise. And so I just had to reframe it and just challenge myself and lean into it. And it's one of the best things that I've ever done. It makes me so happy. So sometimes again, even though like the things that scare you the most are the most uncomfortable are the things that will help you grow the most and that will help you kind of push yourself to that higher level. I'm getting ready to go on a meeting with a basically a competitive marathon or college gal for a meeting and I decided just to do a running meeting with her. And I think I only run like eight minute miles, probably at my best right now. So I'm a little nervous. Like I kind of want to like go to the coffee shop instead, you know, but I'm going to lean into it and just go with it. So.

Yeah, well, I think, I think an 8 minute mile is pretty decent. I'm pretty slow.

I might be exaggerating by two miles or two.

That's so funny.

By two minutes it might be 10 minutes.

I'm a rogger.

Oh, logger.

I'm a rogger. I kind of lumber through a run, but I've never. Very fast. But you know what? I've done so many. I've done tons of half marathons and I run all the time. I run up and down mountains. I'm pretty athletic, but I am not a runner. I have always said it's because I was pretty solid. I started off in the gym so I was always muscle focused and I just didn't. It's very difficult for me to move my body that fast, but I do it. I love it and I've had a great time, you know, and again. So just stop setting these unrealistic expectations. Just go and try something, whether it's jump rope or kettlebells or dribbling a ball or yo yos, for crying out loud. Remember yo yos.

And you can get crazy with yo Yos, if you get good, you can move your body in all kinds of different ways.

But if you can't do it, it's still okay just to try.

Yeah. And I think time, with all those little different things, play and you can create. It can be something. You take two things together, combined it into a new thing. And I think the playfulness of just creating. I love creating new stretches that I've never seen before. Maybe they're not new, but they're new in my mind. And I got to play and think, well, what if I move my arm over here and I do this and I do this? Or like, what if I do this exercise and I add this to it and even though you didn't see it on YouTube and you're putting it together on your own, I think that that, that's super important for part of the process too.

Yep. And let's bring our kids out and do more fun things with them. Let's normalize just being goofy and comfortable with who we are and where we are and what we're trying.

Yep. So there's passive and active movements, of course, so I encourage both. But this is a little more focused on you actively moving in certain ways. But there are passive movements where people are moving you through different planes too. Whether it's sports, kind of stretching, or whether it's Feldenkrais, you know, you can dive deep into some of these different things. So I think it's fun to explore that. But you have control on a daily basis to choose how you move your body and to mix it up. So please go out there this week and pick some different stuff, like do a spin class, like go to yoga, do some funny things at home, jumping jacks, whatever it is. Just challenge yourself to move through different planes of motion on a regular basis and have fun and start incorporating that in your daily movement patterns and exercise. And the trickle down effect, as you've heard, just quick conversation. If you don't know whether it's from your brain or your posture or your mood or your joint stabilization or to help prevent pain, add motion as lotion. Right. Keep it simple. The trickle down effect is massive.

Yep. So get out there, move around, do something different. Let's get out and start moving our body. We've been sitting for a while now. It's time to get up, move around.

I'm in a spinny chair, so I'm wiggling back and forth. So I can't have a static chair.

I gotta spin when I do classes and, you know, everything is online now. And all the reading and webinars. I do squats a lot and side lunges and that kind of thing while I'm reading. And I have a giant. If you're big enough screen, you can just kind of squat at your desk. Let's normalize that, novices.

That's awesome. So clearly we need to start doing these podcasts with video because like we're missing out on a lot of good stuff. It could really increase our downloads maybe.

Or end them all.

Yeah, or end them. So speaking of that, so everybody's homework, get out, move in diverse planes of motion, challenge yourself to integrate and be playful and create different movements in your daily routine. And then if you love listening, you've learned some things from this and got some golden nuggets and some tips and tricks. Please share this podcast with some friends and family, some people that you want to see move as well and help get the word out with the podcast. All Things Good for your. We appreciate it.

Yep. Share and share alike. Yes, thank you.

Share and share. Like check out the link. We're going to put a link in here for the 7 Series joint release. So everybody do that in the morning and before you go to bed. You're going to love it.

All right, everybody got there. Move around differently today. Brian, have a fabulous day.

You have a fabulous day as well.

Okay, I will.

Appreciate you. Thank you.

Talk to you soon. Bye bye. Hey friends, thank you for tuning in to the All Things Good for your Podcast. Please note any information, experiences, ideas or opinions discussed today are for educational and thought provoking purposes only and not intended as medical advice. If anything piqued your curiosity, please consult with your doctor or personal medical professional. And if you're enjoying All Things Good for your podcast, hop on over and leave us a five star review so we can continue delving in and providing great content. Thanks again and we hope you are inspired by to stay informed and responsible along your health and wellness journey.

Did you know your cell phone is made with recycled materials? That's right. In fact, most of the things around you that you depend on every day are made with recycled material materials. From essential infrastructure to important innovations, America's recycling companies provide the materials that power our infrastructure and strengthen our economy. Want to know more? Learn how America's essential infrastructure and important innovations are made with recycled materials@recycled materials.org that's recycled materials.org.

Looking to get out there and feel the in your hair Chevy EVs have you covered like the Blazer EV with bold style that's sure to you away. And with Silverado EV towing is a breeze with the capability to hitch up and tow with ease. And Equinox EV helps you keep moving along like with Confidence Chevrolet Together, let's drive.