Today I’m talking about lowering the barrier to entry with exercise (and nutrition too).

Basically this is just about making things easier on yourself. 

Why does this matter? 

Because we’re all so brainwashed to think that exercise has to be a certain amount of time, in a certain location, in certain clothes.

And if any of those conditions aren’t met, then it doesn’t happen.

Which means we miss out on SO much. 

I share some really useful insights from the 5 day walker club we just wrapped up as well as some things I’m trying with my own routine to help get you thinking about how to lower your own barrier to entry and start moving more.


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Today I’m talking with my friend and colleague Michelle Farrell. 

Michelle is a personal trainer and nutrition coach and I’m so thrilled to have her on because Michelle is a true champion for the health at every size movement and offering people a safe space to get support with exercise and food in a world where we’re always being told that being smaller is better.

We both get really candid with our own personal experiences with dieting and exercise and how that’s informed the way we try to help people battling the same things.

Here’s a little bit of what we cover: 

• The myths around food “rules”
• The turning point at a family party when Michelle realized things had gotten out of control
• Why self trust is at the core of feeling comfortable with food
• The actual reason why diets don’t work (it’s not what you think)
• How severely restricting food is actually impacting your entire well being
• What health really is (spoiler alert, its about away more than what size pants you wear)

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Straight Up Strong

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On today’s solo episode I’m finally sharing my story with how I came to love walking as my main form of exercise after 20+ years of a destructive relationship with working out. 

I go all the way back to high school where it all began and talk about the turning point where I began to shift my thinking. 

I don’t hold back anything today because when it comes to movement and taking care of yourself-we need to draw some lines in the sand. So I’m putting it all out there.  

I hope that listening to this episode sparks something inside of you to reconsider and rethink what we’ve always been told exercise needs to be. Because when we do that, we can start moving and stay moving for life. And that’s where the magic is-because movement is the essence of being alive. 

If you’re listening before May 15, click here to join us for the free 5 day Walker Club I mention in the podcast.

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Episode 24 welcomes my friend  and colleague Brenda Kennedy.

Brenda is a cancer survivor who teaches aerial yoga. Pretty amazing right? 

Brenda's journey through cancer and recovery is a really powerful testament to what our bodies are capable of and why exercise and movement is NEVER one size fits all. 

We start off talking about Brenda's "bionic" leg and then dive into how and why this experience brought her to aerial yoga and pole fitness. Oh and how Brenda walked a half marathon in between 2 of her cancer surgeries. 

We talk about what it feels like to not fit in with what mainstream fitness and yoga expect of us and how to find the right support and community where you can show up as yourself. 

Brenda is the poster woman of breaking ALL the exercise rules and I'm so inspired by her persistence, courage and determination to reclaim and reconnect with her body after cancer.

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We've been taught that in order to feel better, be healthier, be fitter-we have to overhaul everything. Stop eating these 3 food groups, don't eat after 7 pm, do cardio 3 times a week, strength train 4 times, squeeze in yoga, don't forget to meditate everyday for 20 minutes and do your journaling.

But what if we just do ONE thing? One thing, right now-that makes us feel better. More like ourselves.

Then tomorrow we do another thing. Then a day or 2 later something else.

That's how change happens.

So, I decided to start something. I'm calling it the Small Choices Project.

Basically this is a way for us to connect and share our small choices with each other. To realize that every choice we make influences how we feel and show up in the world.

In this episode I talk about why and how to start making these small choices and why this is finally the way to create the change you've been after.

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Episode 22 is extremely meaningful for me, as I'm talking with a teacher and mentor who profoundly influenced my path as a movement teacher. 

I met Chrissy Carter almost exactly 10 years ago. And from the very first class I took with her, I knew I had found someone I wanted to know and learn from for the rest of my life. 

Chrissy has an incredible way about her-a way that helps you feel more comfortable in your own skin and more connected to who you really are. 

Without question, meeting Chrissy changed the trajectory of my career in movement in the best possible way. She has been a mentor to me in so many ways-it is truly an honor to talk with her on the podcast today. 

Our conversation is centered on movement, but expands out into so many amazing areas and how our relationship with ourselves and our bodies influences basically every aspect of our lives. 

Some of the things we talk about....

• As a teacher, how to connect with people in a way that guides them to connect with themselves
• Why yoga and all movement practices are about giving yourself permission to explore and connect with what actually works not with what you "should" do
• Why finding a teacher or coach that knows how to balance structure and freedom can change everything for you
• Why choosing movement that fits with your life has a positive ripple effect into everything else you do 
• The most helpful question you can ask yourself to know if you're on the right path 
• Why breaking away from the "should" mindset is the key to finding joy in movement
• How movement can help you feel welcome in your own body
• Why finding self acceptance is a lifelong practice
• The shifting relationship between structure and space and how to know what you need and when you need it
• Getting comfortable with the idea that what you like and what works for you can and will change over time 

There is SO much good stuff in here, soak up as much as you can and then listen again!

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Today is episode 21 of The Movement Diaries.

And I'm talking about something that has been taking up a lot of space in my brain lately.

Bags of dog food 🤣

For real.  Because it has a lot to do with what it means to be strong. 

I used to think that strength meant one thing. Being able to lift really heavy weight.

But that's not true. That's just ONE way to be strong. And the reality is it's definitely not the most important one. 

This episode is all about why and how my perspective on strength has shifted over the years and why this matters for you. 

If you're someone who has struggled with going to the gym, incorporating strength training and feeling capable in your own body, this one's for you.

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Today's guest is physical therapist Ben Kraus. I invited Ben on to the podcast because of his progressive and thoughtful approach to working with patients that may be surprising, but truly helps people get better in a way they never expected. 

This episode is basically a crash course in learning about why you're in pain and how to get out of it. 

So if you're someone who has ever dealt with acute or chronic pain (basically....everyone?), listen in because this episode may just change the way you take care of your own body and advocate for yourself forever.

Some conversations we dive into:

• why educating yourself around how pain actually works can help you feel better faster 
  
  
• why looking at a person as a human being and not just a group of body parts changes everything
  
  
• why making sure that your coach or PT cares about what matters to you can make all the difference in helping you feel better
  
  
• why trusting the person you work with will dictate your success
  
  
• how to shift your perspective from being fearful of movement and injury to embracing movement as a way to become stronger and more capable
  
  
• why getting comfortable experimenting with different ways to move can help improve your pain
  
  
• why  movement is essential to dealing with chronic pain and how it can help you get back to your life faster and stronger
  
  
• why and how rest after pain and injury is misunderstood and misused

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On Episode 19 I'm bringing back the conversation around consistency.

But not in the way I usually talk about it. I think we need to zoom out and look at the big picture more often.

We get so consumed with the day to day and whether or not we fit in exercise or if we ate well...but we very rarely stop to look at what we've done over the last 2 weeks, month, 3 months and beyond.

Consistency matters in the day to day but it also matters just as much, maybe even more, when you pull out and look at large chunks of time. 

Maybe the last 2 or 3 weeks were rough and you barely exercised....but out of an entire 6 month period, that's really not much time at all. But we often forget that, and get so down on ourselves that it leads us to giving up all together. 

So in today's episode I share a few tips to shift that perspective so we can cut ourselves a break and know that we're just doing our best. 

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Jess Patching-Bunch and I have a conversation on Episode 18 that feels like one I'd have with a friend over lunch. Its truly what I hoped The Movement Diaries would be like when I started the podcast in November. 

JPB is a stress resiliency coach. Wondering what that means and why it could change your life? Listen in. 

I hope our passion shines through and gets you rethinking how you manage stress, how you integrate exercise into your life and what it means in general to take care of yourself. 

This episode is PACKED with doable, simple things you can do to start feeling better now, for real. Nothing complicated, Nothing time consuming. 

We talk all about: 

• what exactly is stress resiliency and why it matters more than you realize
• why learning about how your body works can transform your ability to feel better 
• how fitness culture has totally misrepresented how and why to exercise 
• the  mind blowing benefits of  exercise that have nothing to do with how you look 
• why stress is actually essential and good for your body
• how 10 minutes of movement can totally change your mood, your energy and how you feel in your body
• how simple yet strategic breath work can help you prepare to better cope with stress
• getting comfortable with making the choice to do something in the moment to feel better vs. waiting until you have "the time"
• how do we reframe movement and self care from being an intrusion on our day to being an integrated part of what we do
• why very small changes are the only way to go if you want them to stick 

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