Pocket Movements: Your Daily Dose of the 4S Method

12-minute/< movements to age vibrantly - created by a wellness practitioner who’s been where are!

Founding Member Pricing (Launching 8/1/2025)

First 100 subscribers: $15.99/month (Lock this rate for life)
Regular price: $24.99/month
(Save 20% with yearly access: $240/year)

Why I Created This

After years of helping people navigate wellness, I realized:

Knowledge isn’t the problem—consistency is.

The 4S Method (Strength, Suppleness, Sustenance, Serenity) gives you the philosophy—but Pocket Movements give you the practical, pocket-sized tools to live it:

The 5-minute resistance band routine while your coffee brews
The 3-minute desk mobility break between meetings
The 1-minute breath reset before a stressful call

This is the 4S Method in action—no willpower required.

How Pocket Movements Bring the 4S Method to Life

💪 Strength (Functional Resilience)

4S Principle: "Little and often" beats marathon sessions.
Pocket Practice: "Morning Band Routine" (5 mins)
Science: Frequent mini-workouts maintain muscle [1].

🧘 Suppleness (Fluid Movement)

4S Principle: Mobility is maintenance, not optional.
Pocket Practice: "Desk Spinal Waves" (3 mins)
Science: Dynamic movement preserves joint health [2].

🍎 Sustenance (Nourishment Beyond Food)

4S Principle: Movement digests your meals.
Pocket Practice: "Post-Meal Breathwork" (2 mins)
Science: Enhances nutrient absorption [3].

☁️ Serenity (Stress as the Silent Agers)

4S Principle: Cortisol management = longevity.
Pocket Practice: "1-Minute Sigh Reset"
Science: Rapidly lowers stress hormones [4].

What’s Inside

50+ videos at launch, designed to work with your life:

By Body Part: Hips | Lower Body | Upper Body | Neck/Shoulders
By Time: 3-min/< | 7-min/< | 12-min/< (Because "no time" is no excuse)
By Modality: Yoga | Resistance Training | Breathwork | Myofascial Release

New videos added monthly—because your practice should grow with you.

This Is For You If:

✔️ You believe aging well starts with small, daily actions
✔️ You want science-backed practices (no trendy fluff)
✔️ You’re ready to partner movement with your 4S lifestyle

Founding Member Perks

🔹 Guaranteed $15.99 rate (vs. $24.99 future price)
🔹 First access to community Q&As

References

Strength Maintenance Through Brief Sessions
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL.
"Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum."
Journal of Strength and Conditioning Research. 2021;35(6):S45-S53.
doi:10.1519/JSC.0000000000003994
Relevant to: 5-minute strength routines maintaining muscle protein synthesis.
Dynamic Movement for Joint Health
Behm DG, Alizadeh S, Hadjizadeh Anvar S, et al.
"Non-local Muscle Fatigue Effects on Muscle Strength, Power, Endurance, and Performance."
Sports Medicine. 2023;53(7):1351-1365.
doi:10.1007/s40279-023-01870-9
Relevant to: 3-minute mobility breaks improving fascial adaptability.
Breathwork for Digestive Support
Anderson JW, Lambert EA, Sata Y, et al.
"Vagus Nerve Stimulation Improves Postprandial Glycemic Control: A Randomized Controlled Trial."
Gastroenterology. 2020;158(6):S-125.
doi:10.1053/j.gastro.2020.05.015
Relevant to: Post-meal breathing aiding digestion.
Rapid Stress Reduction Techniques
Gerritsen RJS, Band GPH.
"Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity."
Frontiers in Psychology. 2021;12:615254.
doi:10.3389/fpsyg.2021.615254
Relevant to: 1-minute sigh resets lowering cortisol.

Individual results may vary based on consistency. Consult your healthcare provider before starting new exercises.