Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise.

This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again.

00:12 Movement Plan Introduction
00:45 Resources for Your Movement Plan
01:30 Sponsor Acknowledgements
02:50 The Three Movement Plan Must-Haves
03:50 The First Essential: A Movement Focus You Re-Evaluate
06:25 Daily “Ride-or-Die” Exercises
10:30 Psychological Flexibility: Why Time Targets Often Backfire
19:18 Containers for Movement: Exploring the SLOTH Model
20:13 Sleep, Repetitive Positioning, and Supportive Rest
23:16 Leisure Activities
26:28 Incorporating Movement Into Your Occupation
28:55 Transportation and Home Makeovers
33:00 Listener Question: Underuse vs. Overuse of Body Parts

Books Mentioned:

My Perfect Movement Plan by Katy Bowman

Links & Resources Mentioned:
Download a printable Movement Plan
Hamstring curls with a ball
Side bend on the ball
Ball push-ups

Connect, Move & Learn:
Join Our Newsletter: Movement Colored Glasses
Follow Katy on Substack
Try Katy's Virtual Studio Free for 7 days!

Made Possible By Our Wonderful Sponsors:
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.
Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.
Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT

Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits

October Retreats 2026