Stairway to Life performance 

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How are you wired? Despite our individual differences as humans, 99.9% of all genetic code is identical. We are designed to be efficient and effective movers. Movement readiness in life or activity relates to the quality (efficiency) and quantity (effectiveness) of our capacity to perform a task. Our unique Movement Mark measures our available movement options for completing environment-specific tasks and responding to wear and tear.


We should be intentional about making our Movement Mark as dynamic as possible when pursuing any substantial improvement to movement, health, or fitness. Everything the body does is performance, yet we rarely work to increase readiness and enhance development related to movement. Sure, we train muscles, but what about movements? Life demands that we push, pull, and lift things. But often, we complete these tasks without mindfully considering how well we are moving or how prepared we are to perform them. Movement is a reflection of health. If there is pain, stiffness, asymmetry, imbalance, or a lack of movement options, the body will compensate, whether we realize it or not.


The movement essentials that allow us to feel better, perform better, and recover better are tangible, measurable, and trainable. However, this is not achievable without conscious awareness and healthy movement practice. After all, movement is the primary and most essential form of fitness.


Welcome to Move Better-Move More®, your platform for enhancing movement health, awareness, and understanding. Whether you are active, sedentary, an elite athlete, an aspiring pickle-ball player, or whatever your jam is, there are movement requirements. The more movement solutions available to you, the less the wear and tear there will be on your body.


To enhance movement, it must be expressed and advanced intentionally through tested and reliable sequences. All movement is a part of a larger pattern. That is how we are wired. Becoming a neutral observer as you develop awareness of how you move takes time, patience, practice, and grace. Embrace the process of Move Better-Move More® rather than chasing an outcome. The process sets up the outcome. As you better organize your mind, body, and movement, you will unlock movement potential through a heightened ability to sense and express. To grow, master the EGO: Express Movement, Grace, Organize.

Desire could push you forward or it may hold you back. Desiring better health, fitness, strength or endurance is of tremendous value and impact, but without a firm foundation, seeking this may hold you back. Doing more may actually give you less.


Moving better before moving more should underpin everything we do when it comes to movement health, skill
and progression. We should work with the intent to increase readiness and enhance development – Move Better-Move More® – WIRED.

What is your bolt? 

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Greetings Mover, what’s your BOLT?

BOLT = Blood Oxygen Level Test


• Poor breathing awareness and capacity patterning impacts general health and movement health in many ways. Breathing IS movement!
• Breathlessness or decreased lung capacity is related to coughing and wheezing during both rest and exercise and is also related to disrupted sleep, blocked or “stuffy” nose, coughing, wheezing, snoring and/or fatigue.
• When you optimize breathing, you are also priming better movement and better health. A higher BOLT score (measured in seconds) is related to higher relative breathing volume — that is, you will have greater capacity. Yes, you want that!
• The great news is that your BOLT score will change with consistent breathwork practice. Change breathing for the better, change health for the better.

Follow the guiding steps below to find your BOLT score. You have already started to impact this through increased awareness and the Start Here, Breathe Here Pathway. There is more to come. Grab a baseline measure and recheck your BOLT over time to further identify progression with breath work.

How to calculate your BOLT:
1. Take a normal breath in through your nose and allow a normal breath out through your nose.
2. At the end of a normal exhale, hold your nose with your fingers to prevent air from entering your lungs.
3. Time the number of seconds until you feel the first definite desire to breathe or the first stresses of your body urging you to breathe. These sensations may include the need to swallow or constriction of the airway. You may also feel the first involuntary contractions of your breathing muscles in your abdomen or throat as the body gives the message to resume breathing. The BOLT score is not how long you can hold your breath (willpower), but how long before your body first reacts to the lack of air.
4. Release your nose, stop the timer, and breathe normally through the nose. Your inhalation should be calm and not panicked. If your breathing is deeper or labored or different than prior to the test and following the release of the nose, you likely performed the test too long. But that’s OK; progress is still being made.

How often should I test?
Calculating your BOLT once every 1-2 weeks makes a ton of sense. Every change of 1-2 seconds on the BOLT means you are moving the needle in an awesome way. No need to worry, you will be cued along the way to check in with your BOLT score. Slower to change? Don’t fret. The increased awareness and intentionality to breathing, “closing the front door”, and aligning the ribs to the pelvis is having a positive impact. Chase the process and all kinds of gains and “feels” will follow. Get and stay savage at the basics!!

Am I (doing) Feeling it Right? 

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“Am I Doing It Right?” This is an understandable and all too common thought/question when it comes to exercising. Yet, because movement is the keystone of exercise and involves integration of the brain and the body, there is a better question: “Am I Feeling It Right?”


You were born to do it right. We are efficient and effective movers and groovers until life and
habits wear us down. Here is the cool thing: movement is modifiable through an anatomically
optimal blueprint.


When you begin to enhance the sensing function (sharpened by awareness, focus, and intent) in movement, you also start to change the feelings and feedback loops that arise from movement. This, in turn, further informs the physical experience and you are able to groove some different and better movement habits. It is less about an action or outcome and more about the process; there is a hierarchy. Muscles are usually at the bottom of the movement system chain. That is because capacity
is largely a by-product of neural drive (yep, the brain again). So, training with the brain in mind is key.


How you move and what you feel, become aware of, and perceive during movement training is as important as the outcome. Once you feel it, you can optimize it.


Your personal practices are a reflection of your experiences. To reframe and reset movement, these experiences need to be challenged and grown through movement expressions. And when you change the experience, you change your movement.

The ability to express movement with greater movement options is a spectrum from flow-state to blocked. Think of it as being stuck short or stuck long. Either way, the “brakes” are on. Move Better-Move More® will uniquely guide you in realigning your movement with the body design – optimizing your Movement Mark and unlocking the power of mindful movement.