Category Archives: MOVE

The Benefits of Play for Adults and How to Get Started

Here’s a quick video I shot for the team at Primal Influence for their 30 Days of Adult Play Global Online Event!  The goal was to get more adults playing and sharing with the group all the different ways they played.  I was asked by Clint and Aimee to be a Play Advocate for the event, sharing what play means to me, the benefits of play for adults, and tips to get started. Check it out!  And if you want to learn EVEN MORE about play, my e-book has just released at

Key Spinal Mobility Drills

Every month at Force Fitness and Performance, I pick out a “challenge” movement for our personal training crew. We all come together at the 1/2 hour mark through a session and work on something together to build movement literacy. I find this is a fantastic touch point to build community and share concepts ideas in the Semi-Private Personal Training format.

This month, we’re looking at Spinal Mobility. Your spine craves mobility – you are as old as your spine! Something that’s often overlooked in today’s training world is the ability to segment and move the spine in lots of different ways. As we continue to embrace a MOVEMENT CULTURE rather than a FITNESS culture, unlocking your spine is a key component and one way to break outside of the box ;).

How to Fix Scapular Winging PART 2! – Following Up with Tessa

Tessa and I received a TON of questions about our Scapular Winging video – how was she doing? How long did it take to “fix” her winging? Etc.  So, we shot a quick update video that explains my take on WHY scapular winging happens, what it will take to make a fix “stick”, and take a look at 3 more exercises you can add to your quiver when programming around scapular winging.  Enjoy!

Shamma Sandals Warriors Review

I’ve got another great product review for you guys, and let me cut to the chase:  these are the best barefoot sandals I’ve ever worn, and perhaps the best barefoot shoe I’ve ever had.  Let me explain.

Before the barefoot craze hit us several years ago when Born to Run was released, it was almost impossible to find barefoot trainers.  I’d scour the internet for hours, and the best I could come up with were some Chucks and these Feiyvue’s.  Good shoes, but still not flexible and minimal enough to allow my foot to be a foot.

Then we had the golden era – the time when every company was trying to come up with a shoe to catch the barefoot trend.  Vibram Fivefingers were the first ones I heard of, but soon after I found Luna Sandals, Vivobarefoot, even Merrell, Inov-8 and New Balance were jumping in the mix.  I was so excited!  Finally I’d have lots of great options for footwear!

Until I started trying all of them.  I went through about 20 pairs of different types and styles.  Almost none of them felt truly “barefoot” to me.  They would either pinch my toes, create heel chord stiffness (due to overly tight straps), be MUCH stiffer in the midfoot than desired, etc. etc.  My search for the perfect pair of shoes maddeningly continued.

Now, it’s 7 years later, and I’ve finally found shoes worthy of putting up on a pedestal of great barefoot trainers.  And they’re not even shoes:  they are the Shamma Sandals Warriors.

I did a review for Shamma Sandals for their Mountain Goats over a year ago.  I liked the feel of the sandal quite a bit, but the ink bled into my feet when wet and they didn’t have as much carry over to more intense natural movement and play.  They were great, but scored a 4/5 for these drawbacks.  The Warriors solved these issues and more besides.


  • Power Strap allows for much more vigorous movement and play while the sandal stays glued to the foot.  (no more tripping over the front of the sandal!)
  • Velcro straps much more comfortable than other brands I’ve tried and are easy to take on and off.
  • Open toe box (AKA sandal) allows for natural toe spread and movement.
  • Very comfortable through the webbing of my big toe (something that I’ve had trouble with before)
  • Tan leather bottoms don’t bleed into feet (Note: I’ve seen a review where someone did have this problem.  All I can say is it wasn’t nearly as bad as the black bottoms I had before :))
  • Vibram soles are very grippy and do well in rain or shine.
  • Great flexibility through the foot while still providing enough protection to safely explore new ground.
  • So far, have held up very well under frequent and exuberant use (about 6 months so far!)
  • Cost is competitive with other shoes on the market.


  • Not really a drawback, just a note.  These still aren’t meant to be a replacement shoe for playing basketball and other sports.  Wear these for movement and exploration.  Wear the appropriate sport specific wear if that’s what you want to do.

Total Score:  5/5.  Get a pair!  You won’t regret it 🙂

And thanks to Shamma Sandals for the review copy!

See&Do w/ Julie Angel

Julie Angel Headshot

This week I am so thankful to have the amazing Julie Angel on the podcast!  Julie is an independent filmmaker, author (“Breaking the Jump”), and has perhaps the coolest PhD thesis of all time, “Cine Parkour:  a cinematic and theoretical contribution to the practice of parkour”, AKA observing and talking to parkour athletes to better understand what they do and why they do it.  Why didn’t I think of this when I was in school?!

We cover a lot of ground here, including:

  • How she first got started in MovNat and Parkour
  • What it takes for movement “ignition”
  • Yamakasi: the beginnings of parkour
  • The evolution of coaching in parkour
  • Breaking the Jump
  • See & Do

…and much much more!

Please check out, like, and follow Julie’s ongoing projects.

Some of the people referenced in the podcast:

For more bios, check out Julie’s book website:


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