PROGRAM HIGHLIGHT - JUST MOVE: THE COMPLETE 4-WEEK BEGINNERS PROGRAM

Apr 24, 2023

Today’s article is all about the Just MOVE program: The Complete 4-Week Beginner's Workout Program! This program was curated by Owner, Kinesiologist and Exercise Physiologist, Sarah McFadyen, to support and guide individuals who are looking to get started on their fitness journey in a safe, sustainable and effective way.

Just MOVE is a comprehensive program that is designed to help you build a strong foundation of fitness. The program includes four progressive weeks consisting of some of our favourite beginner classes designed to help you build strength, improve mobility, increase your stamina, enhance your overall fitness level and most importantly...build a habit!

Although most of our classes at MOVEHAPPY are suitable for beginners and all fitness levels, we sought to design a program that would assist individuals looking to build the foundation in a gentle and progressive fashion. We also understand that many exercise programs can be quite intimidating or unsuitable for many beginners, so we wanted to close the gap and create a program that people felt safe doing, welcomed and supported throughout their journey.

About Our Program

Just MOVE is a 4-week program designed to ease individuals into physical activity with easy to follow classes, step-by-step explanations and education. These classes also allow the individual to exercise at their own pace, intensity and progress at their own comfort level.

The best part? You can take this program for absolutely free, complete each class at your own pace and get access to ALL of our classes with our 14-day trial, click here to start today 💕

Week 1, Day 1: Owner and Kinesiologist, Sarah, teaching Stretch & Mobility with the chair.

How the program is structured

Each week will slowly progress and consist of 4 classes: 1 cardio class, 1-2 strength classes, 1-2 stretch & mobility classes.

Week 1: Mini classes to help build habits (5-10 min classes)

Week 2: Introducing resistance training (10-15 min classes)

Week 3: Resistance training and slightly longer classes (15-20 min classes)

Week 4: You’ll be confidently moving through 20-30 minute routines 💪

Here's an example of what your Week 1 will look like - short yet sweet classes (5-10 mins) designed to get your body moving, and to help you get into the routine of feel-good workouts!

Week 1: 4 mini classes to help you create a habit out of exercise and feel great.

Ways to use the program

You could take this program over and over- these classes will continue to be effective!
You can begin to slowly bump up the intensity or progress each month by increasing the external load if needed, as long as you're not losing form and it feels good on your body.
You can also feel free to take any of these classes on their own.
Since all of our classes at MOVEHAPPY are beginner and joint-friendly, the transition from Just MOVE and into our weekly classes will be smooth.

Do you feel ready to Just MOVE? Then click here to start your journey today for absolutely free 💕

Week 4, Day 4 - Healthy Posture & Core. By Week 4 you’ll be confidently moving through 20-30 minute routines.

Reminders

Don’t Worry About Big Changes

Change takes time and that’s ok! If you go into your workout routine with the expectation that exercise and lifestyle change is a process and not a race, you’ll be more likely to enjoy the journey and most importantly, stick to it!

Take it slow

The biggest thing to keep in mind is to take it slow. People have a tendency to overdo it initially and they end up with injuries because the body is not prepared for the extra activity. Low-intensity and joint-friendly workouts are a great way to reintroduce the mind and body to exercise.

Consult with your physician

You should always consult your physician or health care specialist before commencing a new exercise program, especially if you have any chronic or recurring physical conditions, and/or if you are pregnant, nursing or elderly.

Listen to your body

Above all else, please remember to listen to your body and be kind to yourself. We are here to guide and support you along the way!

Here's what they're saying!

Sarah’s approach to health and fitness is practical, adaptable, and grounded in behavioural science versus fads. She meets you where you're at and gives you tools and tactics that work for the individual to keep them active throughout the years. One thing I really appreciate is her ability to make fitness fun and approachable. I find there are many programs that are quite intimidating. MOVEHAPPY does an exceptional job at making you feel welcome no matter your fitness level.

- Sean Overin, Physiotherapist

Sarah is knowledgeable, kind and works around your strengths and weaknesses. Best of all, she does it all with fun, humour & keeps me smiling and happy even when I’m being too hard on myself. Thoroughly happy & getting healthy being part of her tribe!

- Kim P.