MOYT Fitness

“I don’t have time.”👇🏻

Excuse.

“I’m not making the best use of my time.”

Accountability.

“I don’t know where to start!”

Understandable.

Let me help you.👇🏻

The tools are the movements themselves. Performed the right way for the appropriate amount of time (per the individual), movement builds strength, repairs damage, creates balance, clarity and coordination.

You have, at the very minimum, 10 minutes in your day to move your body with intent.

Your body is a gift only given once.

Move on your time.

👉🏻 Comment “CHANGE” and let me help you get on the path. I’ll reach out and let you know how it works.

I really like the slow bear crawl for mechanical strength and stability.

You are stabilizing your shoulders, spinal erectors, hips, knees and ankles, oh my!

The brief bilateral hold engages your cross body slings, and forces the opposite shoulder and hip to stabilize through controlled movement.

Try the slow bear crawl for 45 seconds.

Go 3-4 moves forward and 3-4 back until time is up.

Rest 1 min and repeat 2-3 times for a great full body activation.

Go for 4-5 if you want a burn 🔥

👉🏻 If you are new to quadrupedal movement and want an easier move to start with, try shoulder taps (2nd one in the video) for the same time.

👉🏻 If you want to start building your strength, balance and coordination and are interested in 1:1 coaching👇🏻

Comment MOVE26 and I’ll reach out. 💪🏻🧠

👉🏻 Shoutout to Athletic Brewing Co for the non-alcoholic IPA 🍻

A real nice post workout treat.

Can you do the “impossible sit-up?”

Let me know in the comments👇🏻

Thanks Kenya and Kairo Malgas for the challenge!

Movement doesn’t take…

It gives.

It gives us time to be present,

Opportunity to grow,

In strength and in range,

In all that we know.

Movement doesn’t take…

It gives.

It gives us a chance to correct,

Imbalance and poor choice.

To express yourself fully.

Without raising your voice.

Movement doesn’t take…

It gives.

Movement is both a way to express yourself and influence the world around you…

As well as a way to let external forces influence and strengthen you.

In body, mind and heart 💪🏻🧠💜

Be mindful of where the influence is coming from…

And be mindful of your output.

Make the most of your time.

Move on Your Time

Comment SWISS26 and I will
send you a free Swiss ball
routine to help you👇🏻

Improve core tension, elasticity, joint integrity and athletic performance. 💪🏻🧠

If you don’t have access to a Swiss ball, but you still want to build strength, balance and coordination👇🏻

Comment BODYWEIGHT and I will send you a routine that only requires your body and 15-20 minutes. 🔥

You will feel better…

At least I do. 🤷🏼‍♂️

This will stretch your hamstrings, decompress your hips and open up your shoulders.

It’s going to alleviate tension in your lower and upper back.

You can do it on any counter height surface.👇🏻

If you want to learn how to use your body and any environment you’re in to build strength, balance and coordination👇🏻

Comment MOVE and I will reach out to set up a free call (with me 👋🏻 Coach Nick)

Move better. Feel better.

Here are 6 of my favorite foundational movements rolled into a nice compact session👇🏻

1. Curtsy lunges
2. Shoulder taps
3. Bilateral holds
4. Crab heel taps
5. Crab crawl
6. Push-ups

30-45 seconds for each
15-30 seconds in between
1-2 minute rest after number 6
Repeat 2-3x

👉🏻 Do this 3-4 times a week and you have yourself the type of consistency that will lead to results.

👉🏻 Follow me (Coach Nick) Nick Plefka | Movement Coach for more tips about n using what you have (your body) to get in shape.

👉🏻 Comment “MOVE26” to work with me 1:1 on building strength, balance and coordination 💪🏻🧠

Comment “BOX26” if you want to improve joint mechanics, reaction time, full body coordination and more!👇🏻

Burn crazy calories 🔥
Build lean muscle 💪🏻
Hydrate fascia 🕸️
Have fun in the process 👊🏻

Comment BOX26 and I’ll let you know how to get started.

Movement keeps you young👇🏻

But what are the best types of movement patterns to build strength and longevity?

Big muscles and weak joints isn’t the answer.

Take the 7 most essential movements:

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull
6. Carry
7. Crawl (technically a push)

Focus on controlled movement with only bodyweight to max range/reps or time and then👇🏻

Add rotation 🌀

Cross body rotation through the core engages your deep abdominals, oblique slings, stabilizer muscles and fascia along the spine.

This reverse lunge with head over lead leg rotation builds incredible full body strength when you add load such as a dumbbell, kettlebell or steel mace. ⚒️

Start with bodyweight 💪🏻

Build your foundation 🏠

Use leverage and load to keep building ⚒️

Comment MOVE26 to have a program built out specifically for you 🫵🏻

👉🏻 1:1 coaching with me…someone who is going to be available on a daily basis to talk, plan, support, troubleshoot and help you keep moving for a long time.

👉🏻 Weekly live sessions online (with me)

👉🏻 Personilized video program breakdowns

👉🏻 Easy to follow, clearly explained routines

👉🏻 15-45 minutes per training session

If you want to build strength, balance and coordination, leave the comment 👉🏻 MOVE26

Keep it simple.

Keep it consistent.

If you struggle to do any of these, just comment “MODIFY” and I’ll help you find YOUR starting point. 🎯