What is a ‘Movement Menu’? And why should you make one for yourself

I don't just have 1 movement that I stick to for life. I bring in variety to keep me motivated

Over my many years of moving, I’ve collected workouts that I REALLY enjoy

I call it my “Movement Menu”

These are my favorite exercises and activities that I can do anytime I feel like it. Some I’ve paid for and own forever. Some are just straight up free.

But this way, I’m never out of ideas for activities and exercises to do.

Here’s my list of movements I love. I hope it inspires you to make a “movement menu” for yourself too

For bodyweight movements, I love GMB Fitness.

I started out with one of their programs in 2018 and completely fell in love with the company, their programs and their fitness philosophy.

You can say I’m a superfan. 

I own all of their programs, because I trust that the quality of what they put out is so high.

Now I’m a certified GMB trainer and highly recommend any of their programs if you want to explore your body and play with movement.

Whenever I need a reset, I go back to their Elements program. It’s my favorite go-to back to body basics!

When I want to lift weights, 5×5 Stronglifts

Lifting heavy is one the best things you can do for your health and overall well being.

But going to the gym can be overwhelming! So much equipment, so many exercises! What should I do?

That's where the 5x5 Stronglifts program comes in - it's simple, straightforward, and designed to help you build strength gradually and safely.

If I feel like I’m missing the gym and the heavy lifting, I’ll head to my nearest gym, sign up for 1 month. And then knock out these 5x5 Stronglifts workouts

It’s a simple, effective way to get stronger and improve your health, this program is definitely worth considering.

Yoga at Home ℅ DownDog

Disclaimer, I’m not really a yoga person. I don’t know the different flows or types of yoga.

But sometimes I just want to do a nice relaxing routine. One that lets me focus on my breath, ease into my body, and unwind from a busy day.

Usually this is when I’m not in the mood to even leave the house, much less join a class.

For this, I’ve been super digging the options and flexibility that DownDog provides. It’s an app that lets me customize my yoga session for the day to exactly how I feel

I can change the time- the area to focus on- the intensity. 

The customization is quite impressive!

Afternoon Slacklining at the park

Slacklining is a pretty niche activity, but I am an advocate.

It requires a combination of strength, coordination, focus and calm.

You are balancing on a narrow, flexible piece of webbing that's suspended between two anchor points. And while it might seem daunting at first, I love the physical and mental challenge that slacklining gives me, all while being outside in nature.

The best part is that there’s always a higher level.

Whether you're a complete beginner or an experienced athlete, there's always a way to challenge yourself and improve your abilities. 

You can start by practicing basic balance exercises and gradually work your way up to more advanced tricks and techniques.

I also love the mental aspect of it.

As you focus on maintaining your balance and staying calm, you're forced to stay in the present moment and let go of any distracting thoughts or worries. 

To me, it’s a powerful form of meditation and mindfulness.

When the weather’s great, I grab my slackline, head to the park and spend ~2 hours just playing around on the line.

Bonus: It’s also a great conversation starter! A lot of people get curious and want to try it out for themselves.

For a full day of activity: A go to list of hikes and trails

Here in the Philippines, there are a lot of great mountains and trails around.

However, they aren’t well maintained- there the information on them is usually out of date. It can be frustrating for outdoor enthusiasts, and it kept me away from hiking for a while (safety concerns)

But recently, I’ve decided I’ll turn this into an opportunity.

I found a team of friends and we went out and scouted the mountains and trails ourselves. It’s a bit of a public service + there’s a sense of uncertainty and adventure that excites me! (We stay safe I promise)

And it’s paid off

I’ve compiled a collection of hikes that work for all occasions.

Some are short and sweet: about 1-2 hours for a quick escape into the hills.

Some are more challenging, offering me a full day’s worth of hiking and adventure.

Having a variety of hikes to choose from allows me to tailor my outdoor adventures to what I’m feeling on any given day. I can go for an easy climb or a more strenuous hike. 

Keep Evolving Your Movement Menu

Creating your own Movement Menu is a great tool for staying active as you grow in your health journey.

Continue to experiment with different types of movement that makes you happy and keeps you excited to move.

Variety is one of our key needs as human beings, and keeping things fresh helps to stay motivated.

No matter what you choose, make sure to do something that you enjoy and make it part of your routine. With a Movement Menu of your favorite exercises, you'll never be bored or out of ideas for getting your body moving.