<h2><b>iMoveFreely For Life - Your Guide For Clients</b></h2>
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<span style="font-weight: 400;">We are moving less, feeling more aches &amp; pains, struggling with recurring injures &amp; feeling stressed much of the time.</span>

<span style="font-weight: 400;">While we know that exercise comes as a recommended activity, many consider ‘exercising’ is something to be done at the local gym, leisure centre or village hall class. </span>

<span style="font-weight: 400;">With that said we are starting to appreciate the value of movement improvement techniques &amp; not just simply having aesthetic goals or a sporting task to dictate their ‘exercise’ routine. However there is an easier was to move well &amp; move more. </span>

<span style="font-weight: 400;">One problem can be a lack of time, another barrier might be that they just don't enjoy 'exercising' even though they know they feel better afterwards &amp; then there is the fact many just aren't aware of how simple it can be to improve movement frequency &amp; quality.</span>

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<span style="font-weight: 400;">So we need to make it clear &amp; simple for our clients…by simply adding one thing at a time regularly &amp; consistently this can result in.....burning more NEAT Calories!</span>

*Non Exercise Activity Thermogenisis - basically the calories you burn from just moving as oppose to specifically 'exercising'
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">More energy</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Less pain </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Less fatigue</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Less stress</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Improved mental health </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Improved heart health</span></li>
</ul>
<span style="font-weight: 400;">......to name a few!</span>

<span style="font-weight: 400;">Therefore this blog aims to offer insights, ideas &amp; suggestions that we can offer to support those who just don't have time, don't like 'exercise' or struggle to be consistent. </span>

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<h2><b>Tip 1 - Digital de-clutter</b></h2>
<span style="font-weight: 400;">Encourage clients to consider time limits which can now actually be set into iPhones! </span>

Switch OFF all alerts &amp; set times when you will allow yourself 20-30 mins, maybe morning &amp; evening, to catch up on social stuff

<span style="font-weight: 400;">Scrolling through instagram reels or Facebook for example can literally suck time away in a vacuum that will never be regained!</span>

Ask your clients how they feel about this, ask them what they think they could do differently.

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<h2><b>Tip 2 - Walk more</b></h2>
<span style="font-weight: 400;">Walking at every opportunity….this has got to be one of the easiest things to start doing to add to the *NEAT calorie count!</span>

You may, or may not, already know that 10,000 steps a day should be the goal - no matter when, how fast or even in several periods throughout the day rather than one big long walk.

<span style="font-weight: 400;">Very often we form habits to make ‘life easier’ even though it reduces movement opportunities. </span>

Ask your client if they can think of an opportunity to add extra walking or steps into each day, a little each day &amp; consistently = a big difference over time!

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<h2><b>Tip 3 - Wriggle &amp; fidget</b></h2>
<span style="font-weight: 400;">It’s good to wriggle, fidget &amp; alter position regularly while sitting for achieving extra *NEAT calorie burn. Yet we are conditioned from a young age to sit still at school or college. </span>

<span style="font-weight: 400;">If clients are going to sit for long periods ask them to alter their position frequently, maybe using a reminder alert from a device every hour. The alteration doesn't need to be dramatic, maybe just have a variety of sitting height options. Foot stools, chairs, boxes to place the computer on so you can stand for a bit &amp; maybe a kneeling mat.</span>

Maybe ask the client how they might feel about sitting on the floor for a period of time in the evenings. This is less 'comfortable' and therefore increases the desire to fidget &amp; wriggle more.

Why not ask your clients whether they might try spending time on the floor &amp; if they have a foam roller or tennis ball they could use that to massage their buttocks, thighs or calves even while catching up on their favourite TV programme.

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<h2><b>Tip 4 - Cook from scratch</b></h2>
<span style="font-weight: 400;">Actually cooking from scratch has 2 fabulous health benefits for clients! </span>

<span style="font-weight: 400;">No packets or tins means not only are they going to eat healthier but chances are they will need to chop, slice &amp; peel more too which adds to their *NEAT calorie count yet again! </span>

Getting others involved makes for quite a social event in the kitchen &amp; possible even some real quality time too!

Ask your clients how they feel about this
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<h2><b>Tip 5 - Grow your own veg</b></h2>
<span style="font-weight: 400;">Growing our own veg helps contribute even more to points on Tip No 4 &amp; 1!</span>

4. Tasty fresh produce AND more moves during gardening!

1.  Less screen time too!

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<h2><b>Tip 6 - Cycle</b></h2>
<span style="font-weight: 400;">Cycling instead of drive might be an alternative to walking when the distance is longer!</span>

It also reduces pollution &amp; gives an opportunity to soak up that all important Vitamin D too!

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<h2><b>Tip 7 - Ditch the TV</b></h2>
<span style="font-weight: 400;">Ditch the TV...YES sell it! This is a tough one for many but only because of our cultures conditioning!</span>

<span style="font-weight: 400;">Selling the TV might also improve relationships because we connect &amp; talk more without them! </span>

<span style="font-weight: 400;">And could save a fortune on broadband bills…!!</span>

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<h2><b>Tip 8 - Stop saying yes!</b></h2>
<span style="font-weight: 400;">Try to NOT say yes to everything! </span>

<span style="font-weight: 400;">Ok this might surprise some clients but in this present lifestyle, we are all rushing about doing ‘stuff’ because we can rather than we actually want or need to.</span>

<span style="font-weight: 400;">Talking clients though how to analyse each potential invitation to meet for a coffee &amp; seriously consider would it be more beneficial to say no &amp; exercise instead!? </span>

<span style="font-weight: 400;">Or what about suggesting a workout instead of coffee?</span>

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<h2><b>Tip 9 - Smile more &amp; a lot</b></h2>
<span style="font-weight: 400;">Smile more - ever heard of face yoga?</span>

There are lots of tiny muscles in our faces that show the expressions we use the most.

Laughter lines are a joy

<span style="font-weight: 400;">Even just the act of smiling helps your face and body into a posture that could help improve our psychology. </span>

Why not try it now......go on...SMILE...keeping smiling....keep smiling .....how does it make you feel?

Why not pass it on to the next person you see?

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<h2><b>Tip 10 - Play</b></h2>
<span style="font-weight: 400;">Take a ball to the park, and go and just play, play games with kids or friends.</span>

<span style="font-weight: 400;">So simple but suggest they swap a tv night or afternoon for this once a week &amp; see what happens! </span>

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<h2><b>Tip 11 - Hoovering</b></h2>
<span style="font-weight: 400;">Enjoying the hoovering as it’s an excuse to move can also alter our perceptions of daily movement. </span>

<span style="font-weight: 400;">Ask clients how they would feel about considering hoovering as an excuse to move, or maybe sweeping up instead &amp; how about vigorously cleaning windows!</span>

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<h2><b>Tip 12 - Wash the car</b></h2>
<span style="font-weight: 400;">Washing the car - same as above!!</span>

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<h2>Summary</h2>
<span style="font-weight: 400;">Why do any of these……?</span>
<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Saves money</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Moves you more </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Saves time </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Makes better use of time </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Is soup for the soul </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Makes others feel good </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Makes you feel good </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Gives you a healthier life all round </span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Without taking up EXTRA time…...mostly</span></li>
</ul>
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<h3><b>Tasks For Your Clients </b></h3>
<span style="font-weight: 400;">In fact ask your client to grab a pen &amp; ask them to take a moment to imagine they have literally all the money they need - £10million</span>

<span style="font-weight: 400;">Now explain to them to imagine they have had it for some time, they did the big holiday, bought a car, nice house etc </span>

<span style="font-weight: 400;">Now ask them to….write HONESTLY…., exactly what their perfect day would go like...</span>

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<ul>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">What time would they wake?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Where would they be??</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">Who with?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">What would they wear?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">What would they do?</span></li>
 	<li style="font-weight: 400;"><span style="font-weight: 400;">What makes them feel blissfully happy more than anything else?</span></li>
</ul>
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<span style="font-weight: 400;">Now show them that if they are really honest to go back &amp; check how much of it could actually be possible TODAY without a huge amount of money.</span>

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<h3><b>What Else Can They Do?</b></h3>
<span style="font-weight: 400;">What else could we help clients do today that can contribute to making them feel happier, fitter, healthier, </span><i><span style="font-weight: 400;">richer</span></i><span style="font-weight: 400;">?</span>

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<span style="font-weight: 400;">A rich life doesn’t necessarily come from a huge bank account </span>

<span style="font-weight: 400;">A truly rich life comes from great relationships </span>

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<span style="font-weight: 400;">If driven solely by money, the emotional drivers are usually missing, financial wealth is less likely to come without emotional drivers as gaining money takes work! Right!?!</span>

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<h2><b>How Does iMoveFreely Fit In?</b></h2>
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<span style="font-weight: 400;">I think we can all agree that a quality in life would include an absence of pain and the freedom to move freely and confidently. How many people wouldn’t wish for this? </span>

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<span style="font-weight: 400;">And what if I said people could work towards that in just a couple minutes each day? Potentially not needing ANY extra time at all! </span>

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<span style="font-weight: 400;">One of the roles we have as trainers/coaches is to educate, facilitate and empower our clients on how simple this can be for so many that are living with chronic pain, recurring injuries or physical limitations. We have a duty of care to show others just how simple it can be. We are exactly that, facilitators offering our clients simple solutions that fit with their beliefs &amp; goals to support their choice only when they are ready, in altering their daily habits for habits that bring an improved quality of life.</span>

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<span style="font-weight: 400;">The reason iMoveFreely is such a perfect fit is that no gym or equipment or even much energy for these fabulous special techniques is required to contribute to an improved quality of life.</span>

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<span style="font-weight: 400;">Clients who choose to continue the lifestyles they lead (desk-bound, sedentary etc) will stil benefit from iMoveFreely techniques being introduced into their daily routines. </span>

<span style="font-weight: 400;">However, the techniques also work perfectly as a warm-up for our training sessions. </span>

<span style="font-weight: 400;">iMoveFreely is a series of special techniques we can demonstrate to our clients both online and in person, so they fit easily into our business model and also our clients daily life to initiate movement nourishment &amp; improvement.</span>

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<h2><b>How to fit iMoveFreely into your training programme.....</b></h2>
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<span style="font-weight: 400;">1). Taking Advantage of Recovery Time </span>

<span style="font-weight: 400;">One of the simplest methods if your clients are time restricted is to teach clients to perform iMoveFreely during recovery or between sets of strength training. </span>

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<h3><b>Example One: When Squatting</b></h3>
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<span style="font-weight: 400;">Perform 4 Sign once per side (1 rep of 20% for 20 seconds)</span>

<span style="font-weight: 400;">Do your squat set (alter weights of necessary) </span>

<span style="font-weight: 400;">Repeat 4 Sign each side as before </span>

<span style="font-weight: 400;">Repeat for every set </span>
<ol>
 	<li><span style="font-weight: 400;"> S. If you do more than 4 Sets of squats, do more sets of 4 Sign!</span></li>
</ol>
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<h3><b>Example Two: When Deadlifting</b></h3>
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<span style="font-weight: 400;">Perform pec min anti spasm  (1 rep of 20% for 20 seconds)</span>

<span style="font-weight: 400;">Perform banded scapular retraction off the rack </span>

<span style="font-weight: 400;">Perform deadlifts with a focus on scapular &amp; stiffness in spine </span>

<span style="font-weight: 400;">Repeat </span>

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<span style="font-weight: 400;">2). Take Advantage of Sitting</span>

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<span style="font-weight: 400;">LOVE this one! </span>

<span style="font-weight: 400;">Every single time your client sits down, on a bus, train, waiting for someone, in a meeting, cinema ....etc....teach them to do the relevant muscle energy techniques. </span>

<span style="font-weight: 400;">The beauty of iMoveFreely is that much of it can be done in a chair, so if your client finds they are having to sit for any amount of time they can DO iMoveFreely!</span>

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<span style="font-weight: 400;">3). Take Advantage of TV Time or Evenings </span>

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<span style="font-weight: 400;">There is nothing wrong with a little downtime and for most that's going to be in the evening, maybe with the TV or with family.</span><span style="font-weight: 400;"> </span>

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<span style="font-weight: 400;">Life is what it is today so rather than expecting clients to fit in TIME to do iMoveFreely at a set time of the day, separate to the daily routine see how many ways you can teach them to combine them into things they are already doing.</span>

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<span style="font-weight: 400;">No excuses for NOT nourishing movement!</span>

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<span style="font-weight: 400;">Be Happy </span>

<span style="font-weight: 400;">Move Freely</span>

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