{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Move Your DNA with Katy Bowman","title":"One Step at a Time: Movement Mantras for Better Walks","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/02b80eb6\"></iframe>","width":"100%","height":180,"duration":3331,"description":"What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve your gait one step at a time. Learn how small changes to posture, arm swing, push-off, foot placement, and even the routes you choose can make walking feel stronger, smoother, and more comfortable.\nPlus, Katy and Jeannette talk with the team behind Freet Barefoot about walking culture, healthy footwear, and hiking in all kinds of terrain, before answering a listener question on vibration plates and lymphatic drainage.\n\nEnhanced Show Notes and Full Transcript\n0:00 — Intro & encouraging kids to walk\n7:15 — Dynamic Collective Sponsors\n14:20 — The “Mental Ten” for better walking\n15:00 — Movement mantras for posture, arm swing and push-off\n18:15 —Vary your route, vary your carry\n21:25 — Freet Barefoot and walking culture\n23:00 — The story behind Freet Barefoot\n31:05 — Multi-day walks, footwear and foot strength\n37:50 — Walking culture and ‘Rights to Roam’ in the UK\n43:05 — Favourite Freet Barefoot customer testimonials\n47:40 — Do Vibration Plates Help Lymph Drainage? (sponsored by ScreenFit™).\n\nBooks, Links and Resources:\n\nMore about Freet Barefoot\nA stepwise course to Walking Well with Katy Bowman & Jill Miller\n\nConnect, Move & Learn:\nJoin Our Newsletter: Movement Colored Glasses\nFollow Katy on Substack\nTry Katy's Virtual Studio Free for 7 days!\nMade Possible By Our Wonderful Sponsors:\nEarth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.\nFreet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.\nVenn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting\nMovemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.\nScreenFit™:...","thumbnail_url":"https://img.transistorcdn.com/U5WxhJlsGPWey1xfDiO0g7h2Z2IvcHpraZq7vVUBMGg/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzI4MjA1LzE2NDQz/NDkzMjctYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}