Seven Movements

A study everyone should know about… 20 minutes of walking can make a big difference. Research shows that a quick, phone-free walk boosts focus, clears your mind, and sharpens your thinking. In one study, kids who took a 20-minute walk before a test scored higher in comprehension, spelling, and math—proof that even a little movement goes a long way for our brains. Steve Jobs swore by this approach too. When stuck on a tough problem, he’d simply stand up and go for a walk. His biographer Walter Isaacson shared, “Taking a long walk was his preferred way to have a serious conversation,” while designer Jony Ive recalled that much of their time together was spent “quietly walking.” Jobs instinctively knew what science now confirms: walking triggers a mental shift, helping you break through challenges that sitting often can’t. So here’s a simple challenge—step away, leave your phone behind, and take a short walk. You might be surprised how a few minutes of movement can bring clarity, spark ideas, and help you tackle what’s next. ♻️ Repost this and go for a walk today 👤 Follow me (Colby Kultgen) for more Image credit: tjpower on Instagram

I am talking this month about movement snacking – a term used in research studies looking at the impact of micro-dosing movement on people with health conditions like Parkinsons or diabetes.  Movement snacking is important because we are sitting more.  𝐖𝐞 𝐬𝐢𝐭 𝟏𝟎 𝐇𝐨𝐮𝐫𝐬 𝐚 𝐝𝐚𝐲 Research from the Healthy Active Living and Obesity Research Group in Ottawa over the last 10 years shows that too much sedentary time carries risks – even for those who exercise regularly. We have become 𝙖𝙘𝙩𝙞𝙫𝙚 𝙘𝙤𝙪𝙘𝙝 𝙥𝙤𝙩𝙖𝙩𝙤𝙚𝙨. According to the American Heart Foundation, when we sit for long periods of time: ☠Our blood flow slows down; we build up fatty acids in blood vessels that can lead to heart disease☠ ☠We increase our insulin resistance that can lead to diabetes☠ ☠Our ability to process fats is slowed; the lipoprotein lipase which is essential to break down fat drops by 90%. When we can't break down fat, we store it☠ ☠We increase our C-reactive protein, an inflammatory marker for heart disease☠ Even if we exercise 30 minutes a day, the benefits from exercises do not override the risks of sitting for long periods.  Some clients tell me they don’t know what to do when they take movement breaks.  I have partnered with Seven Movements, on a new app that gives you seven movements to do based on your day-to-day physical, mental and emotional condition. More than an exercise app, Seven Movements is a movement to change how the 80% of us who don’t go to the fitness factory several times week stay strong, mobile and active in our lives. If interested in learning more about a new approach to movement snacking – please sign up.  I will share information about their micro-dosing approach to movement and a special offer.   

My question for you is: 🤔Are you willing to change the plan if it means you can benefit from consistency? #workouttips #mindset #lifestyle #habits

❤️ Empathy Over Education 🏫 As health and fitness professionals, we often live by the ethos of taking personal responsibility for our health. Exercise and healthy eating aren’t just habits for us—they're a lifestyle, a passion, sometimes even a mission. We’re driven to share the benefits of exercise and nutrition, hoping that with enough education, people will “see the light” and adopt healthier behaviors. But let’s be honest: the ones engaging with our posts, liking our content, and resharing our material are usually already on the same journey. They’re the ones who already prioritize fitness and health. So, are we really reaching those who need this information the most—the sedentary, those who don’t prioritize nutrition, or those who aren’t yet motivated to change? I don’t believe they’re one Instagram post away from starting a workout routine just because we talk about the benefits of resistance training as we age. We see ourselves as educators, sharing knowledge and expertise, yet the needle hasn’t moved much on improving the physical activity level of the U.S. population. We know exercise is critical for preventing disease and enhancing quality of life. So why aren’t more people embracing it? Maybe it’s time we shift our approach. Instead of leading with education, let’s lead with empathy. Instead of assuming what people need, let’s get curious about their values. What makes life meaningful to them? What are their hopes and dreams for the future? What do they envision for their later years? This isn’t an opportunity to jump in with, “Well, you should start an exercise program because it will help you with that walking tour of Europe.” It’s a chance to make people feel seen, understood, and heard—without an agenda. We don’t need to preach about exercise. Our lifestyle already communicates what we value. But if we want to truly make an impact, we have to stop placing judgment on those who aren’t there yet. Judgment creates distance. And if people feel judged, why would they seek us out for support? We can make a real difference by accepting people as they are, loving them, and letting them feel seen—regardless of their lifestyle choices. It’s difficult to watch loved ones struggle, especially when we know they could improve a downward trajectory through healthier habits. But we must respect their autonomy to make their own choices. Here’s something I try to keep in mind: “I may not agree with the choices you're making, but I respect your right to make them.” Let’s stop preaching and start truly listening. When people feel safe, seen, and accepted, that's when real change becomes possible. #activeaging #empathy #fitnessprofessional