Become a Movement Hunter

Movement.  It’s what we have a brain for and it’s fundamentally who we are. Without movement we’re dead. movement evolution And with very little good movement and so much time spent being sedentary and in poor posture, we’re sick, injured, sore and tired. laziness So, if this is the case, why do so many people have such a hard time getting movement into their day and week?  Why is the world around us setting us up with opportunities and means to do less movement than ever before?  One thing I know for sure is it’s making us sicker and weaker.  Sure our overall life expectancy has risen, humans are living longer, but what kind of life is it if we struggle to move our body in the most basic of ways?  I’ve decided I am definitely not going to go down the path of limited movement and becoming decrepit when I’m in my older years.  I’ve made a conscious choice to  take control of my life and become a “movement hunter”. A movement hunter is someone who actively seeks out opportunities to move, compared with  most humans who let modern comforts and laziness rule. Every single person living right now has the opportunity to become a movement hunter! Most people today have limited movement opportunities throughout their day and think that movement needs to be in the form of exercise to be effective and drive results in the improvement of health and fitness. For example, it’s a general belief that 30 mins gym time a day is required, or 20 mins a few times a week at home performing pushups, crunches and following a workout DVD is essential, or that going for a 40 minute run with the heart rate being in a particular range is the key to good fitness and weight. These people are stuck inside a box and these perceptions are flawed and limiting. It’s sad humans nowadays need to make an effort to seek out general and truly beneficial movement, but it’s just how it is. And more people need to be aware of this. Job search So many of us as adults are lacking imagination and creativity because of our lazy lifestyles and how quick and easy we access what we want to have thanks to the internet and modern comforts. But it really doesn’t take much searching to find more ways to enjoy more mindful movement in our day! The best thing about becoming a movement hunter is that you open your eyes up to the endless movement possibilities.  Really the only limit to movement is your imagination and the more movement you do now, the better off you’ll be in the long run.  So allowing yourself to generate curiosity, imagination and creativity when it comes to movement, which may feel kind of  challenging at first, will be worth the effort later on. Becoming a movement hunter really isn’t a hard task, but it may cause some minor inconvenience and may slow you down a little. But is that really such a bad thing in such a fast-paced world? We think not! For a year or so now, Aimee and I have been seeking ways to gain more movement within our day-to-day lives on top of the times we set aside specifically for play and natural movement sessions. Some of the ways we’ve adopted the movement hunter lifestyle include:-
  • Sitting on the floor more often and sitting on the lounge less often. Sitting on the floor forces our bodies to change positions frequently as floor sitting can become uncomfortable quicky. Removing the ‘prop’ allows our body to give us accurate feedback and signals of when adjustments need to be made. We’re not relying on the comfort of a lounge to do all the work for us, our muscles, joints and mind are getting a workout while we sit on the floor, and the muscles, joints and mind benefit greatly from that!
sitting 1
  • Sleeping on a thin mattress on the floor. This makes us get up from a lying down position instead of just putting our feet down onto the floor. It means our joints are getting more full-range movements and we’re more capable humans because we can easily get from lying down to standing whenever we need or want to.
bed
  • Walking to the shops instead of driving. We often leave the car at home and walk to the grocery store, markets and butcher. This allows us to get the benefits of walking, fresh air, good conversation time and we see and experience more because there’s always something interesting to see when out and about!
  • Adding to that one.. we carry a basket at the shops instead of using a shopping trolley, then carry our groceries home in eco-bags.
Healthy-Shopping bags
  • Putting the washing basket on the ground outside while hanging wet washing instead of on a trolley at waist height. This makes us have to bend down to pick clothes up so we get a full range of movement in from such a low position to then high when reaching to peg washing to the line.
  • Placing pieces of string between door frames, forcing us to step over each time we want to enter and exit the rooms. This stepping over motion is great for the hip joint, lower back, ankles, knees, basically the entire lower body, as well as the brain because we have to stop and think about it each time. The brain like this!
step over 3   step over 2   step over 1
  • And just for fun and as an experiment… placing pieces of string between walkways to then be able to crawl under to get to where we want to go. We did this recently for a week in the lounge room so every time we wanted to get to the lounge area we had no choice but to crawl. It wasn’t the most convenient method of getting more movement but it was challenging, enjoyable and beneficial. We’re going to use this tool as a sometimes option, taking it down when we want to but making a conscious effort to place it back up and crawl regularly.
crawling 1 crawling 2 As you can see adopting a movment hunter attitude is really easy to implement. There are many more ways in which you can do it other than the ideas we’ve mentioned above, you just need to switch that creativity on in your brain, get it working and come up with some ways you can add more functional movement into your own life. One of movement ‘gurus’ we look up to and greatly respect, Rafe Kelley, coincidentally, posted a video to his Facebook page while I was writing this blog post, about this very same topic. Talk about timing! Watch here for more inspiration on how to add more movement to your day The challenge though is to stick with it.  After time these adjustments will become second nature, if you let them. Don’t become/stay a slave to laziness and the negative effects too much comfort can have. Hunt some more movement, enjoy the journey and reap the benefits! If you decide to become a movement hunter I’d love to hear about it!  Please share any photos on our Facebook page or tag us in Instagram! Thanks for reading! Clint Natural Fitness + Lifestyle Coaching | Visit our website: Primal Influence | Follow us on socials: Facebook + Instagram
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The glutes: a holistic approach to strengthening them

“Gluteus maximus is the largest of the gluteal muscles. The general functions of the muscle are believed to be extension of the hip, adduction, and external rotation. There is also evidence pointing to the significant role of glute max in force closure or compression stabilization of the SI joint. While there is some debate in the medical literature of the role of glute max, it is fairly obvious it is an important hip stabilizer.” -Breaking Muscle

glutes

At the Aware Relaxed Connected workshop on Sunday, hosted by one of our mentors and friend Craig Mallett, we learnt a terrific glute activation technique. Yes, there are a lot of them out there; any physio, chiro or PT will have half a dozen you can do on your lounge room floor. And that’s great. And we’ve been given and tried many ourselves over our years within the health and fitness industry as both coaches and also as clients/patients.

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What we liked about Craig’s approach on the weekend though was the truly holistic (whole-istic) perspective. Instead of just lying down to perform a select few leg raising exercises, or some standing up, Craig explained the usefulness and true functionality of activating the glute muscles in ALL movements and angles. From getting up off of the floor in all different ways, standing upright and bending in different directions, to walking up and down stairs. Why set limits?

That was the theme of the day really… move well in ALL directions. Be a ‘generalist’ with movement. Adapt to different positions, angles, heights, environments so you can better handle being in different positions when needed, or when you want to. This really blew our minds! By the end of the day we were happily overwhelmed with this new (but not really ‘new’) concept and have been incorporating this idea into our everyday lives ever since.

So anyway, back to the glute relevance!

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The workshop started with us practising glute activation in all sorts of different positions, heights and movements. We want to share a couple of them with you guys that you can easily start implementing and hopefully benefit from.

SOME GLUTE ACTIVATION IDEAS FOR YOU TO TRY:

Standing position with straight back: bend knees slightly, keep back straight, lean forwards bringing your chest toward the ground. When you feel your butt is at full stretch stop. Then, concentrating, squeeze or ‘turn them on’ and as you continue to keep them switched on, slowly raise your torso back to standing position but take it slightly further by pushing your pelvis forward to finish. Repeat this 10-20 times to get the hang of it.

 

Standing position different angles: this is similar to the previous movement but instead bend the knees at different angles, feel the stretch in one or both glutes and stand to upright position squeezing them the whole time. Play around with every possible angle you can come up with, including a rounded back.

 

Standing from sitting on the ground: sit on the floor/ground in all different positions, activate your glutes as much as possible in each position, then get to standing position keeping the glutes on the entire time. This is a tricky one and takes a lot of concentration (which the brain likes because the brain and body work best together, not separately).

 

Step ups: this one you can do with stairs in your home (we often use 2 at a time to get the full glute stretch) or anything stable you can step up and down with. Simply place one foot up on the step, concentrate on squeezing that glute and stand upright keeping it squeezed the entire time. Do this a few times on one leg then swap to the other leg. Then play around with different foot positions and knee angles. If you automatically step up with your knee facing inward, try breaking that habit and step up with it outward a few times. Change the step height when you can and vary this movement up as much as possible.

 

Easy peasy!

We’ve been making a conscious effort to do these at home. It’s hard, they’re not something we were doing previously so to add the movements into our day has taken some mental effort. But even when we think of it sometimes and just do a few standing with straight back, or we remember to stand up with glutes on from sitting on the floor watching TV, then that’s something. And that’s all you need to do. Practice as many of these as you can manage and you’ll be doing your body some good. Especially your pelvic stabilisation, which is so important.

Remember to check out Craig’s website Aware Relaxed Connected for lots of great resources, grab the current videos on the Tutorials page and check back regularly for new videos. We urge you to spend a few bucks on them and benefit from the content. All the money Craig receives from the purchase of videos and workshop attendance goes toward him learning more from his own mentors and teachers. Eventually that seeps back to all of us.. so it’s really a positive cycle!

Let us know if you have any questions and have fun with your new movements!

Clint & Aimee

 

5 things we’re grateful for today:

  1. Attending Craig’s brilliant workshop last weekend
  2. Forest play time
  3. Meeting new lovely people at all of our recent free library talks
  4. You guys reading our blog posts!
  5. All the cherry tomatoes we’ve been picking from our container garden lately

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