Category Archives: MOVE

10 Ways to Improve Your Fitness Without Exercise

Barefoot in Tribeca

1.  Sit on the floor

Sitting on the floor engages our postural muscles and causes us to switch positions often.  This simple activity will do wonders for opening up your hip mobility and creating a more stable and reflexive core.

2.  Put your mattress on the floor.

The amount of time we spend in a certain position (frequency) plays a huge role in determining our function.  Our body will adapt to positions and forces that it experiences most often.  Putting your mattress on the floor is another way to introduce more squatting into your every day routine.  These kind of simple environment modifications end up going a long way, because you aren’t changing your habit (you will still get into and out of bed), you’re just changing how you do it.

3.  Squatty potty.

Another way to add squatting into your day, but it also sets you up in the anatomically correct position to do your business.  Well worth the investment.

4.  Mobile workstation.

Standing workstations have been all the rage recently, but what about mobile workstations?  We weren’t built to stand all day long, just as we weren’t built to sit in a chair all day.  Kelly Starett of has a great saying,

“Your best position is your next position.”

Set up a couple of areas around your home or office were you can go to get work done.  Maybe one is on the floor, one is on a counter, one is on carpet, another on a hard surface.  The idea is that you change venues often (at least every hour) in order to engage in more movement and keep your body fresh. Continue reading

Let’s Talk About Priorities


This week on The Human Animal Podcast, the whole crew is back together again!  We started off talking about a situation a friend of mine is in and how her coaches are/aren’t helping her.  Then we got in to our “order of priority for health” and things took an interesting turn.  You’ll see what I mean :).

Bon appetit!

-The Human Animal Crew

P.S. Make sure you tune in for the last 10 minutes especially!  I think we really touched on something important there.



Handstands, Movement Culture, and Trusting the Process w/ Kellen Milad


The 40th episode of The Human Animal brings us another Special Guest, Kellen Milad.

Kellen has a background in Psychology and was a MovNat team instructor for over a year traveling around the country to put on workshops and certifications (including my own certification.)  He currently lives in Milwaukee where he is involving others in the Movement Culture and pursing his passion of complex movement practice.

I want to thank Kellen for sharing his wisdom and experience with us!  You can check out more from Kellen at his excellent blog,  A couple of my favorite articles are My Philosophy and Handstand Love.  Check him out.

And as always, you can find us online at, on facebook or twitter at freefitguy, or shoot us an email to

Let Go

It’s time to let go.

To let go of who you think you should be and embrace who you are right at this very moment.

To let go of the pursuit of a perfect body and instead embrace the journey of understanding your body and nurturing it.

To let go of the idea that exhaustion equals progress and embrace rest.

To let go of the scale and embrace the WHOLE you.

To let go of the quick result and embrace the process.

To let go of your judgements about food and embrace mindful eating.

To let go of the fitness culture and embrace a movement culture.

To let go of your screens and embrace the faces of those around you.

To let go of your limitations and embrace your possibilities.

To let go of workouts and embrace play outs.

To let go of perfection and embrace progress.

To let go of grudges and embrace forgiveness. (especially towards yourself)

To let go of the fear of what you can’t do and embrace the hope of what you can do.

It’s time.

Fitness for the Modern Human – The Human Animal Podcast

We are back with our 39th episode!  This week, Jake and I sit down to talk about what the modern human must be “fit” for in our current environment.  What skills do we need and which skills are on the “endangered movements” list?  Plus, Jake shares his own story of how he learned the hard way that less is more.

Check it out!

And don’t forget to subscribe and leave us a review on iTunes.

Next week:  Kellen is on to talk about Handstand Love.