Hello Crew,

This month, I want to share an approach to exercise called MOVEMENT SNACKING. It’s the idea that small, regular actions lead to significant, transformative results.

If you’re a parent of a new reader, you’ll get how this works. Your child’s teacher sends home a reading chart, they read 15 minutes/day, and then turn in the chart at the end of the month.

Some kids will just sit down and read on their own, but I have a reluctant reader who is VERY motivated by the chart. It takes the pressure off me, and the reading gets done.

The minutes add up! If your child reads for 15 minutes every day, they’ll have read for 91 HOURS by the end of the year.

This a little-goes-a-long-way approach can be applied to MOVEMENT.

Don’t have a full hour to warmup, do several rounds of strength exercises, and cool down? Does that mean skip the entire thing?

Heck, no!

Read on for some ways to incorporate MOVEMENT SNACKS into your week, as well as info on my weekly classes, small group openings, and more.

Keep Moving,

Meg

MOVEMENT SNACKS - THEY ADD UP

On my intake form with new clients, I ask this questions:

“How much time can you reasonably commit to working out each week?”

Most (not all) people over-estimate the amount of time they can commit. Life happens, a well-laid plan goes awry, the motivation to move for an hour isn’t there, or it’s just darn hard to create a new habit.

This doesn’t mean they won’t work with me to build regular, longer-duration workouts into their week. But what if today there just isn’t time?

Here’s where MOVEMENT SNACKS fit in:

• Don’t have 30 minutes to get in a run? Go for a 10-minute one and end with 3 minutes of stretching.

• Don’t have a yoga studio nearby? Download a movement app and do 20 minutes of yoga at home.

• Life is filled with kid’s activities? Go for a walk around the soccer field before settling in to watch the game.

• Haven’t strength trained this week? Do 3 sets of 10 countertop pushups and 30 squats.

• Don’t have access to a gym while traveling? Do 10 minutes of bodyweight exercises in your hotel room.

Consider this:

• If you walk for 15 minutes every day, you’ll have walked for 91 HOURS in one year.

• If you do 10 pushups every day, you’ll have done 310 PUSHUPS at the end of the month.

• If you stretch for 5 minutes before bed, you’ll have stretched for over 450 MINUTES in 3 months.

Movement snacking throws the ALL-OR-NOTHING approach out the window. Because, as I say often: SOMETHING IS BETTER THAN NOTHING.

Try it out this month —no amount of time or effort is too small when it comes to your health!

MOVEMENT OF THE MONTH: Rotational Row

This version of the row has you take your shoulder through a greater range of motion that the traditional one. If you’ve been doing regular rows for a while (or have been stuck at the same weight), try switching to this one.

Note: A kettlebell works better than a dumbbell.

PARK STRENGTH & CONDITIONING

We have a few more weeks of park workouts before the snow flies—get outside and move with us!

Upcoming Workouts: 10/26, 11/2, 11/9

*Sunday workouts will move indoors to Ripple Effect Community Fitness in mid-November.

A HUGE THANK YOU to all the wonderful women who made this fall’s Wellness Retreat a success! We had a full weekend of:

• Outdoor Yoga (under the stars and pool-side)

• Strength & Conditioning workouts

• Great food

• Massages

• Paddleboarding

• Knitting, reading, napping & relaxing!

Stay tuned for details on the Women’s Wellness Retreat 2026!

SMALL GROUP TRAINING OPENINGS

In small group training, we focus on progressive, intentional strength training, and have fun while doing it. Grab your spot before it’s gone!

The following groups have openings:

• Tuesday 9:30 am

• Friday 7:30 am

1x/week: $165/month or 2x/week: $310/month

“Have a bias toward action - let's see something happen now. You can break that big plan into small steps and take the first step right away.”

-Indira Gandhi