movement manifesto

7/24/2019 Movement Manifesto

1/14

Created and Compiled by Justin Goodhart

Copyright 2014 Justin Goodhart, LLC

February 19th, 2014 - Version 1.0

All Rights Reserved

Feel free to email, tweet, blog, and pass this ebook around the

web...but please dont alter any of its contents when you do.Thanks!

www.wellroundedathlete.net

The

MovementManifesto

75 Training Principles

for Movers, Athletes, and Fitness Enthusiasts

of Any Age
http://www.wellroundedathlete.net/


2/14

Movement Manifesto

1. Move. Every. Day.

2. Use itor lose it.

3.Take frequent movement snacks throughout the day.

4. Do the work.

5. Bring your bodyto reality. [i]

6. Your own health and wellness are priority #1.

7. SU C C E S S

L E A V E S

C L U E S

. [ii]

8. TheProcessis primary. Goalsare secondary.

9. Movement perspective and context is worth 80 (Movement)IQ

points, and 2 years of practice.

2Wellrounded Athlete


3/14

Movement Manifesto

10. When moving and training properly,mobility and fine

motor skills (like balance) should improve daily, strength

should improveweekly, speed should improve

monthly, and endurance should improve yearly. [iii]

11. The brainexists primarily to create adaptableand complexmovement patterns. [iv]

12. Coordinationis a motor expression of intellect. [v]

13. Breathing reflectsand createsyour physical state.It is the bridge

between the sympatheticand the parasympatheticnervous systems.

14. Your body, your responsibility. 100%.

15. You must break yourself down, then actively rebuild. There is no

growth without recovery.



4/14

Movement Manifesto

16. You must have both a movementpractice, and a t practice.

17. In movement and in life: Fail fas t , frequently, and small you will

progress fast, frequentlyand BIG.

18. Stay away fromjunk foodandjunk movement.[vi]

19. Listen to your body when it whispers, or you will force it toYELL .

20. Eating is a conversation.

Dont be an asshole.

21. Most important muscle to strengthen?Will power.[vii]

22. Listen to your body, and follow your intuition, but never fall into the trap of doing too little.

23. You have the collective wisdomand consciousnessof humanity

inside you and at your fingertips. Dont take that for granted.



5/14

Movement Manifesto

24.

Youare part of the most intelligent, adaptivespecies that

has ever existed on this planet. Dont squander it.

25.Dont fall victim to paralysis byanalysis .

26.Act,reflect,act,reflect.Clarity comes from action more than thought.

27.Action reflects priorities.[viii]Knowledge and words do not.

28. Five requirements to move well:(in order of importance)

Purpose, Frequency, Complexity, Intensity, Capacity.

29. In other words, seek simplicityin life and complex i t y inmovement. Never the other way around. [ix]

30. Become anti-neophobic; seek out new movements andexperiences. [x]

31. Adaptability is the highest form of

progress . Be adaptive in mind and body.



6/14

Movement Manifesto

32. If you do not have a physical practice, you are only half a human. If you do not have a mental

practice, you are only half a human.

33. Preparation,Mindfulness,Observation. This trio will literally saveyou thousands of dollars and hours. In other words, it will save you(r) life.

34. Don't build c a p a c i t y on top of poormovement patterns.

35.Move with Quality.Movement quality separates the men from

the boys (and the girls from the women).

36. Prepare for the unknownUnknown(AKA the Black Swan). Its coming.[xi]

37. Do not lecture birds on how to fly. [xii]

38. Mindfulnessis medicine. Mindlessnessis a virus. Both are contagious.

39. oft body, soft floor. [xiii]

40. Hard mind,hard life.



7/14

Movement Manifesto

41.Connect the sense of effort to the sense of enjoyment. [xiv]

42. Sleep is essential for every function of the body. Do notdisrespect it.

43. Nutrition and lifestyle habits:They will be yourwings, or your prison.

44. Be healthy to be strong.Be strong to be useful.[xv] Live long to maximize your usefulness.

45. Why is it important to live longer and stronger?The longer and stronger you are able to pursue your higher purpose, the

better every single personon the planet will become. [xvi]

46. Conversely, weaknessand poor healthare forms of selfishnessandare a disservice to yourself, your family, your friends and humankind.

47. If you are weak or in poor health, there is no guilt or shame. Only renewed

efforts. This time: smarter, more sustainable, and with a community to

support you. No human is an island. [xvii]

48. If you never reach a point where you help others, the pursuit of health andperformance becomes selfish. I dont care if you can do a triple backflip into a

one arm handstand on tightrope. If you never help others,

youre selfish.Your fancy tricks die with you.



8/14

Movement Manifesto

49. There is no difference between the mind and body. There is only the MindBody.

Your body isyour subconscious mind.[xviii] And asNietzsche said, there is more wisdom in your body than in your

deepest philosophy.

50. ...But physical prowess is not enough.

51. Movement must be engagingto the MindBody.If the way you move andtrain isnt engaging to your MindBody, find something else. [xix]

52. Everything you door feelspeaks directly to your cells, and influences the

way your genes are expressed (for you and for your children, and probably a couple

generations down the line).

53. Every system of the MindBodymust be given appropriate stimulus vision, hearing, vestibular,

muscular, skeletal, auditory, etc.

54. Like planting a tree, the best time to start moving was 20 years ago.

The next best time is today.[xx]

55. To paraphrase Plato, the unexamined movement, is not

worth pract ic ing. [xx i ]



9/14

Movement Manifesto

56. Movement should be made as complexas is human, then as

simpleas possible. [xxii]

57. As long as yourealive, your body has incredible capacity foradaptation, no matter your age.

58. Fitness is the bastard child of Movement.It quickly becomes limited. Its a shadow of how humans were meant tomove.

59. Never use authenticity or expression as an excuse forlack of skill.

60. Two marks of inefficiency:Ugly movement,

and noisy movement. Be silent, be graceful.

61. In movement, what we recognize asbeautyis oftenefficiency.

62. Therefore, in movement, be as efficientas possible. In (strength)training, be as inefficientas possible. [xxiii]

63. In other words, movement choices should makesense, or they should makeANTI-sense. But nononsense. [xxiv]



10/14

Movement Manifesto

64.If you want to moveamountain

, youd better have a

bigshovel and a bigger work ethic.

65. A pile of links does not make a chain.

66. In movement and in life: Isolate-> Integrate-> Improvise.

Improvisation is the highest form of practice (and play). LIFE is animprovisation. [xxv]

67. Dont pay for a Kia and expect a Mercedes.

68. Never fire a cannon from a canoe.[xxvi]

69. The body is more like a flickeringflamethan a machine. [xxvii]

70. If you hate the process, find a better process.A better process will be

any combination of (a) more fun, (b) more sustainable, or (c) more

effectiveFOR YOU.

71. Dont use #70 as an excuse to be lazy and/or disregard good

advice.



11/14

Movement Manifesto

72. In Movement and in Life, Boredom is adisease of small minds.Theres alwayssomething interesting to learn, practice, or experience.

73. Approach your practice with I N TENS I TY . Intensity= Passion+

Patience [xxviii]

74. Getting old isnt a matter of age; its a lack of movement. And the ultimate lack of movement is death.

[xxix]

75. Pure air, purewater, pure food, pure movement, pure

community. Is there anything else?



12/14

Movement Manifesto

I hope youve enjoyed the Movement Manifesto! Movement is such a

big subject and its crazy to think a single document like this couldencapsulate all of the important principles and ideas. This document

may never be complete, but Ive done my best to collect the insights

that have helped me along my journey, so I could pass them along to

you.

Sincerely,

Justin

About the Author:Justin Goodhart is a teacher, coach, athlete, and

writer living in Denver, Colorado. He believes in

the power of play and practice, and regularly

trains martial arts, parkour, and gymnastics

(among other things!). His blog, Wellrounded

Athlete, is dedicated to providing knowledge

and inspiration for those hungry to improve thequality of their lifestyle, nutrit ion, and movement.He firmly believes, the longer and stronger you

are able to pursue your higher purpose, the

better every single person on the planet will

become.

Website:www.wellroundedathlete.net

Facebook:www.facebook.com/wellroundedathlete



13/14

Movement Manifesto

Thanks:A special thanks to Ido Portal to whom I owe an unpayable debt ofgratitude. Your teachings and mentorship have forever changed how I

will approach and practice movement.

Thanks to Orench Lagman and the crew at Awaken Adult Gymnastics. Its

been a big honor training with all of you and Ive learned so much. You

have always motivated me and provided amazing friendships and

community.

A big shout out to the work of Charles Poliquin, Paul Chek, Erwan Le

Corre, and Christopher Sommers. These men are brilliant thought

leaders who practice what they preach and I highly suggest you

familiarize yourself with their work. It will transform your training.

And finally, thanks to all the training partners Ive had over the years (and

to all the ones I will have!). You all have pushed me, taught me, andinspired me to no end. Thanks for sharing all those early morning and

late nights with me. Keep training hard!

Question, comments, concerns, problems, or ideas?Please email me personally at [email protected]



14/14

Movement Manifesto

End Notesi. Quote by Ido Portal

ii. Quote by Tony Robbins

iii. Quote by N.G. Ozolin

iv. Quote by Daniel Wolpert

v. Quote by Z. Wazny

vi. Quote by Ido Portal

vii. Quote by Ido Portal

viii. Quote by Ghandi

ix. Contributed by Galo Naranjox. Contributed by Galo Naranjo

xi. Adapted from Nicholas Nassim Taleb

xii. Quote by Nicholas Nassim Taleb

xiii. Proverb of unknown origin

xiv. Quote by Ido Portal

xv. Quote by Georges Hbert

xvi. Quote by Scott Sonnon

xvii. Adapted from John Donne

xviii. Quote by Candace Pert

xix. Adapted from Candace Pert

xx. Adapted from Chinese Proverb

xxi. Quote by Frank Forencich.

xxii. Quote by Ido Portal

xxiii. Quote by Ido Portal

xxiv. Quote by Ido Portal

xxv. Adapted from Ido Portal

xxvi. Quote by Humphrey Waltersxxvii. Adapted from Candace Pert

xxviii. Contributed by Alex Herrera.

xxix. Quote by Tony Robbins


movement manifesto

Documents