# Move Smarter, Not Harder: Three Movement Plan Must-Haves

Page: https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710/move-smarter-not-harder-three-movement-plan-must-haves
Text version: https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710/move-smarter-not-harder-three-movement-plan-must-haves.md
Podcast: [Move Your DNA with Katy Bowman](https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710)
Published: 2026-01-29T10:00:00+00:00
Episode link: https://share.transistor.fm/s/af447308
Audio file: https://mgln.ai/e/p1721/media.transistor.fm/af447308/8b9e1828.mp3
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JSON: https://stenobird.com/v1/public/podcasts/move-your-dna-with-katy-bowman-873710/episodes/move-smarter-not-harder-three-movement-plan-must-haves
Duration seconds: 2603

## Resource

Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise. This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again. Enhanced Show Notes and Full Transcript 00:12 Movement Plan Introduction 00:45 Resources for Your Movement Plan 01:30 Sponsor Acknowledgements 02:50 The Three Movement Plan Must-Haves 03:50 The First Essential: A Movement Focus You Re-Evaluate 06:25 Daily “Ride-or-Die” Exercises 10:30 Psychological Flexibility: Why Time Targets Often Backfire 19:18 Containers for Movement: Exploring the SLOTH Model 20:13 Sleep, Repetitive Positioning, and Supportive Rest 23:16 Leisure Activities 26:28 Incorporating Movement Into Your Occupation 28:55 Transportation and Home Makeovers 33:00 Listener Question: Underuse vs. Overuse of Body Parts Books Mentioned: My Perfect Movement Plan by Katy Bowman Links & Resources Mentioned: Download a printable Movement Plan Hamstring curls with a ball Side bend on the ball Ball push-ups Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors: Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 . My Happy Feet: Toe-spacing socks that gently realign toes for comfortabl…

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## Transcript

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