Move Smarter, Not Harder: Three Movement Plan Must-Haves
Move Your DNA with Katy Bowman
Nutritious Movement
4.8 • 686 Ratings
🗓️ 29 January 2026
⏱️ 43 minutes
🧾️ Download transcript
Summary
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.
Enhanced Show Notes and Full Transcript
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!
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Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits
Transcript
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| 0:00.0 | This is the Move Your DNA podcast. |
| 0:05.0 | I'm Katie Bowman, biomechanist and author. |
| 0:08.0 | And I'm Jeanette Lorham, biologist and movement teacher. |
| 0:12.0 | Okay, so today we're talking about movement plans. |
| 0:15.0 | I think everyone has a movement plan maybe in their head. |
| 0:18.0 | Maybe it's just do it. |
| 0:20.0 | Exactly. But this year we're really focusing |
| 0:23.4 | on a lot of the psychology that goes behind our decisions to move or to not move in a plan can |
| 0:29.8 | be quite helpful when it comes to motivation and focus. And so today we're talking about the |
| 0:36.0 | three things that every movement plan should have. |
| 0:41.0 | So Katie and I are going to be going through our movement plans today. And if you want to join us as we |
| 0:46.9 | talk through ours, you could head to Katie's website. So you head to nutritiousmovement.com |
| 0:52.0 | forward slash M.Presources. |
| 0:57.3 | And you will find a whole load of things you can download. |
| 1:00.5 | What we're doing today is the movement plans. |
| 1:02.3 | You can just print it out and fill it in with us. |
| 1:05.0 | Right. |
| 1:05.2 | So this is actually these are pages from My Perfect Movement Plan, the workbook. |
| 1:11.1 | Ultimately, all of these documents are to go along with the book so that you don't have to write in the book if you don't want to. |
| 1:17.5 | But I do think you can work a little bit through a movement plan, even if you don't have the book. |
| 1:22.5 | So grow, grab those pages. |
| 1:23.5 | But you will have the greatest context if you have read the book. But you go to that now. |
... |
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