{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Move Your DNA with Katy Bowman","title":"Move Smarter, Not Harder: Three Movement Plan Must-Haves","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/af447308\"></iframe>","width":"100%","height":180,"duration":2603,"description":"Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise.\nThis episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again.\nEnhanced Show Notes and Full Transcript\n00:12 Movement Plan Introduction\n00:45 Resources for Your Movement Plan\n01:30 Sponsor Acknowledgements\n02:50 The Three Movement Plan Must-Haves\n03:50 The First Essential: A Movement Focus You Re-Evaluate\n06:25 Daily “Ride-or-Die” Exercises\n10:30 Psychological Flexibility: Why Time Targets Often Backfire\n19:18 Containers for Movement: Exploring the SLOTH Model\n20:13 Sleep, Repetitive Positioning, and Supportive Rest\n23:16 Leisure Activities\n26:28 Incorporating Movement Into Your Occupation\n28:55 Transportation and Home Makeovers\n33:00 Listener Question: Underuse vs. Overuse of Body Parts\n\nBooks Mentioned:\nMy Perfect Movement Plan by Katy Bowman\nLinks & Resources Mentioned: \nDownload a printable Movement Plan \nHamstring curls with a ball\nSide bend on the ball\nBall push-ups\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:\nSmart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.\nMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.\nVenn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.\nMovemate: Active standing boards with smoothly articulating wooden...","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}