Move More Wrap-Up



1. When you put your body through stress, such as exercise, it adapts and becomes stronger, faster, more efficient, more resilient, and healthier. 

2. Push yourself to be 1% better each day: add in one more walk per week, get outside once per week, add in 15 minutes of stretching each day. 


We’ve spent the last module focused on moving more. At the heart of my message lies a basic fact: our bodies are adaptation machines. Whenever our muscles are exposed to a level of effort or exertion just beyond their current limits, they register it as stress. They then respond by building new tissues that will be more capable of handling that particular stress next time.

We adapt and get stronger when we push past our current limits. But what does pushing yourself look like when you are not an elite athlete?

From my perspective, pushing yourself is simply about doing a bit more than you are doing already. Number one on the list is exercising regularly. If all you do is increase the number of walks you take from two to four in a week, you are extending your limits and improving your health. So run a bit longer, add a bit of weight, add in some intervals, stretch a little more. Do whatever is right for you to push yourself a bit more.

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Remember the 7 keys to take your fitness to the next level:

1. Build your fitness. Training your aerobic system is the foundation of health and performance. Low to moderate physical activity such as walking, jogging, cycling, swimming, yoga, or even gardening will help to develop your cardiovascular fitness and endurance.

2. Build your strength. By performing strength training, you are working the full spectrum of your muscle fibres. This develops your total muscle strength and prepares your body for situations when you have to pick up the pace – like the final kick when the finish line comes into sight, or sprinting for a bus.

3. Build your speed. Remember that you have to go fast to get fast! By doing interval training, you’ll get fitter faster by doing a combination of fast/slow paces.

4. Build your mobility. Dynamic stretching (anything that stretches your muscle while moving) should be done before exercise as it increases blood flow, muscle temperature, and range of motion. Static stretching (holding your muscle in a stretch for a period of time) should be done after exercise as it helps to align muscles and reduce tension.

5. Move in nature. The benefits of exercising outdoors appear to last for at least a week - maybe even up to a month! So once per week (or at least once / month) spend some time outside doing something fun. Go hiking on a trail, go skiing, and the more you can immerse yourself in nature the better.

6. Be a 24-hour athlete. One of the greatest secrets to being stronger, swifter and fitter is to apply the science of recovery and regeneration.

7. Use it or lose it. Shortcuts never work for the human body. Short-term bursts of stimulus usually cause problems and make us injured or sick. Spread the same amount of signal over time and the body will get stronger and healthier. Consistency is the key.

Exercise will help you achieve your dreams, whatever they are. And if you think you can’t fit it into your life, you’re lying to yourself. It’s just not true. You’re putting up resistance for reasons only you can know. Forget about listing all the obstacles to moving more and focus instead on achieving your own version of greatness.


Today’s Habit: Craft your physical activity routine

How did last week go? Did you make a physical activity schedule at the beginning of the week and stick to it?

Remember that nobody is perfect and that there will always be those days where something comes up and you can’t stick to your schedule. However, by making these weekly schedules, you’re developing habits and routines that you’ll be able to stick with consistently in the long run.

Let us know how you’re doing and if you need any advice as you craft your ultimate physical activity routine. As always, we’re here to help.


Start, Stop, Continue

Now that you’ve completed the module, is there a habit or routine that you would like to start? Is there a habit that you would like to stop? Is there a habit that you would like to continue?


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is not intended and should not be used in place of advice from your own physician or for treatment or diagnosis of any specific health issue. By participating in this program you acknowledge that undertaking any new health, diet and/or exercise regime involves certain inherent risks, that you assume such risks, and that you release Wells Performance Inc. from any responsibility or claim relating to such participation.

Move MoreAndi Coombs