How to Begin the Move More Method

Start your day with movement, and the rest will follow.

I discovered that moving my body first thing in the morning set the tone for my entire day. It didn’t have to be intense or long—just a few minutes of gentle breathing, stretching, and movement. This small act eased the pain and tightness I often wake up with, giving me a greater sense of ease and freedom in my body. Pairing it with a nourishing breakfast or brunch gave me energy and focus. But the benefits weren’t just physical—movement lifted my mood, quieted my mind, and helped me feel more like myself. It reminded me that even on hard days, I can take back some control. I stepped into the day with less pain, more freedom, and a sense of calm confidence. That’s where the Move More Method begins: not with pressure or perfection, but with gentle, meaningful movement that meets you where you are.

When it comes to staying active, there’s so much information out there that it can feel completely overpowering. We’re told to avoid that, move more, rest more, do strength training, stretch daily, meditate… the list goes on. And while it’s all well-meaning, it can quickly become too much.

How are we supposed to fit it all in?

That’s exactly why I created The Move More Method — a simple, flexible approach that helps you feel stronger, more balanced, and more in control of your health, without the stress.

It’s not about long workouts or strict routines. It’s about functional movement you can actually do — exercises that slot into your day and support the way you live. No complicated jargon. No information overload. Just clear, easy-to-follow steps that help you maintain and improve your daily life.

You can add more as you go. Or keep it simple. Take it step by step, at your own pace. That’s the magic of this method — it works with you, not against you.

How The Move More Method Works

The Move More Method is built on a simple idea:

Small amounts of movement, done regularly, can make a powerful difference to your health and wellbeing.

Instead of focusing on intense workouts or long exercise sessions, the method encourages short, manageable moments of movement throughout the day.

These movements are based on functional movement — the actions we use in everyday life, such as:

• Standing
• Reaching
• Bending
• Walking
• Turning
• Balancing

Practising these movements regularly helps support the body in ways that matter most in daily life.

Over time, these gentle movements can help improve:

• Strength
• Balance
• Mobility
• Posture
• Coordination
• Confidence

The Move More Method is designed to be adaptable and inclusive.

You can move at your own pace, adapt exercises to suit your body, and choose the movements that work best for you.

You don’t need to be fit.
You don’t need expensive equipment.
And you don’t need to push yourself beyond what feels comfortable.

The goal is simply to move a little more, a little more often.

Start Here: The 20 Core Moves

If you are new to The Move More Method, the best place to begin is with the 20 Core Moves.

These movements form the foundation of the method and are designed to support the body in ways that help everyday life feel easier and more comfortable.

Each movement focuses on improving one or more of the key elements of functional fitness:

• Strength
• Balance
• Mobility
• Coordination
• Posture

The movements are simple and adaptable, so you can perform them in a way that suits your body and your ability.

You can practise them individually, or combine them together to create short routines.

You can also explore our video sessions where the movements are put together with music to create fun, flowing workouts.

Whether you start with just one movement or try several, the most important thing is simply to begin.

Because every small step towards movement is a step towards feeling stronger, more confident, and more capable.

Why I Wrote This Book

I know what it’s like to feel stuck. To feel like your body is working against you, or like your energy’s been stolen. To look at “fitness” advice and think, That’s not for me anymore. But I also know how small, consistent changes—especially in how we move and how we think—can make a life-changing difference.

This book is here to support you in moving more in ways that suit your life, your body, and your mindset.

You’ll find:

• My story, because sometimes hearing someone else’s truth helps you feel seen in your own.
• Science and body wisdom, to help you understand what movement and nutrition really do for you.
• Reflection exercises and mindset tools, because lasting change starts in the mind before it happens in the body.
• Simple, effective movement routines, for any level of ability or energy.
• Quick, nourishing recipes, to help you feel better from the inside out.

This isn’t a rigid programme or a “get fit quick” plan. It’s a flexible, supportive resource you can dip into, return to, and grow with.

You’re Not Broken. You’re Becoming.

Whether you’re dealing with illness, injury, ageing, or just feeling overwhelmed, please know: you are not broken. You may need to adapt. You may need to move differently. But there is still so much strength, possibility, and joy within you.

This book is my hand reaching out to yours. Not to drag you forward, but to walk beside you—as someone who gets it.

“Bodies in Motion Stay in Motion”

RISE & SHINE

• Exercising for a few minutes every morning will increase blood flow which can reduce inflammation, discomfort, stiffness and lift your mood so you are ready for a more active positive day.
• Videos supplied

BOTTOMS UP!

• Standing up every half an hour activates your muscles and metabolism.
• It can improve cholesterol levels, blood pressure, high blood sugar and fat levels.
• Studies show you will live longer if you sit less and for shorter periods of time.

LiT – Low-Intensity Training

• A 30-minute fun & functional exercise to music workout. This class can not only help you “turn back time”  by improving balance, strength, mobility, and posture but it will also boost your mood by releasing the chemicals and hormones that make us happy so we really look forward to the next workout.
• Videos supplied