Pocket Movements

---

I created Pocket Movements, your library of 100+ sub-12-minute practices that deliver real results without overhauling your schedule because they fit in your pockets of time!

These aren't shortcuts! They are science-backed essentials distilled into moments that fit into your life easily...Let’s be honest: you know what you “should” do for your health. But between work, family, and life’s chaos, that 45-minute workout or meditation session might as well be a trip to Mars.

Here’s what no one tells you: Your body doesn’t need perfect, it needs consistent! That’s why Pocket Movements aren’t just “nice-to-have”… they’re your secret weapon for thriving!

The 4S Method is your roadmap; Pocket Movements are the daily steps that make the journey possible. Together, they create a complete system for sustainable well-being. 

The video library has yoga, mobility, resistance training, breathwork, and myofascial massage videos, all under 12 minutes. You can do one, or do several, if your time allows. 

You will find:

• 4S Principle: Prevent muscle loss with regular resistance.
• Pocket Practice: *"5-Minute Morning Band Routine"* while your coffee brews.
• Why It Works: Frequent mini-sessions maintain protein synthesis [1], making big workouts optional (not obsolete).

• 4S Principle: Dynamic movement > static stretching.
• Pocket Practice: *"3-Minute Spinal Waves"* between work calls.
• Why It Works: Micro-doses of mobility improve fascial adaptability [4]—like "oil changes" for your joints.

• 4S Principle: Anti-inflammatory eating supports recovery.
• Pocket Practice: *"2-Minute Post-Meal Breathwork"* to aid digestion [6].
• Why It Works: Stress reduction optimizes nutrient absorption [9].

• 4S Principle: Cortisol management protects muscle [8].
• Pocket Practice: *"1-Minute Sigh Reset"* before stressful tasks.
• Why It Works: Instant nervous system pauses prevent cumulative damage.