OpenMVMT

OpenMVMT was founded to bring people together and build a community that values health and wellness.

Your body and mindset are unique, that is why we believe in the importance of finding the right coaches and classes that meet your fitness goals.

17/01/2022

Deep Squat + Twist

This is a great mobility exercise for movement prep or recovery

How to:

1. Starting in a standing position and feet no wider than shoulder width. Begin by dropping into a deep squat

2. Place one hand on the floor, with your arm leveraged into the inside of your leg. With the other hand/arm twist and reach over head towards the sky. Trying to stack the shoulders and have the arms almost in-line. Hold for 3 seconds. Return to the centre and repeat on the other side.

3. Alternate continuously for reps or time – you chose.

Benefits:

Many of us spend our days in a sedentary lifestyle. Sitting and hunched over a desk working on a computer/phone.

This prolonged position can cause limitations in spinal and hip mobility. Causing other parts of our body to compensate for the limited range of motion leading to lower back pain, sore neck etc.

If you feel you may be suffering from issues associated with sitting for too long, try to perform a few reps of a deep squat and twist periodically throughout your day or use it at the end of your day as a way to recover and release any tension.

13/01/2022

A little sun worship

Sun light exposure is crucial to our overall health. Ensuring that we get enough, especially during winter times is important as it affects our mental and physical health.

Exposure to the morning sun light and then the transition to night, helps set our Circadian Rhythm. Which regulates hormone levels of serotonin and melatonin that signal to us when to be alert and when to sleep.

Circadian Rhythm tip: Try to get sun light exposure as soon as possible after waking up, and try to avoid blue light exposure (electronics) late at night.

Other benefits of sun light exposure is, Vitamin D. Vitamin D plays a huge in our health sole of those benefits are:

- supporting healthy bones
- managing calcium levels
- reducing inflammation
- supporting the immune system and glucose metabolism

Vitamin D can be absorbed from diet and supplementation, which is a reasonable strategy to ensure your are getting enough during winter. However, nothing quite compares to sun light exposure.

Vitamin D supplementation tip: If you are going to supplement Vitamin D3, ensure that it either has or you take K2 with it as it helps with the absorption process.

Lastly, why there’s no real supplement for real sun light. Exposure triggers a process in our body that produces beta-endorphins, which are hormones that reduce pain. Other benefits include:
- Improves mood
- boosts the immune system
- calming effect
- helps wounds heal
- feel more alert

Hope the information was useful! And don’t worry if you feel you aren’t getting enough fun in the sun.

Even just 5-15mins of exposure can help produce many benefits.

10/12/2021

Recenter and recharge tonight with Isabel at .ajuda

Book your spot on openmvmt.com

• Vinyasa Yoga 18h10
• Yin Yoga 19h30

09/12/2021

Breath in. Breath out. Repeat.

It’s not uncommon to feel higher levels of stress during this time of year. Whether caused by the holiday season and the social obligations tied to it or the days becoming shorter and darker.

Winter is usually a good time to take the opportunity to slow things down, take a little more time for some self care, reflection and checking in with ourselves.

Here are a few ways to help manage and relive some stress this season.

1) Mindful breathing

Sometimes all we need is a brief moment of stillness and silence. Focusing on nothing more than some slow and controlled inhales and exhales for a few minutes.

Tip: If you’re looking for an app to assist you, I personally would like to recommend

2. Movement of any kind

Get those endorphins pumping and I promise, you will feel much better, and think much clearer.

Anything from a short walk outside, to some air squats next to your desk or a 10 minute yoga routine.

3. Talk to someone close,

We are pack animals, tribal by nature. Reach out and talk to someone from your tribe if you are ever feeling too overwhelmed with stress.
We here to help one another.

“You want to go fast, go alone.
You want to go far, go together”

4) Journaling

Whether this is already a routine practice of yours or not, sometimes just getting what is bothering us out of our mind and down on paper can be a huge relief. Also helps to put our stress into a new perspective, given us the opportunity to approach it differently.

Health is health, mental, physical, it is all connected and it all matters. It goes without question we should tribute as much time and energy (In my opinion: more) to our mental health as we do our physical (ex: nutrition/training).

How we train, eat, sleep, recover, manage stress etc., all plays an important role in our overall condition of health.

We hope these suggestions were useful and helped give some ideas on ways to relive stress.

11/11/2021

The Halo,

is a great exercise for shoulder mobility and core stability.

It can be performed standing or kneeling (as shown) and you can use a kettlebell, plate, dumbbell or medicine ball.

How to perform a Halo:

1. Begin with a moderate weight, lift the weight up so that it is centre between the top of your chest and the bottom of your nose.

2. Relax the shoulders (do not shrug). Have a good upright posture and engage the core. Slight bend in the knees (do not lock).

3. Begin to circle the weight to one direction of your face/head, passing as closely as possible by the shoulder.

4. Behind the neck allow the weight to drop low.

5. Continuing in the same direction now passing the opposite side of the face/head, passing as closely as possible by the shoulder.

6. Return to the original starting position. Once you complete a rotation, begin again but in the opposite direction.

Key points:

• Don’t over-circle, you want to keep the weight close, make a tight circle.

• Breath normally through the movement. Don’t hold your breath.

• Go slow. This movement is not about speed or power, you are looking to move the weight slowly and under control. More time under tension produces the results with this movement.

• It is important to keep the torso stationary, upright posture with an engaged core, as this is what cause the core to work by stabilising. Do not allow bending or curving this could lead to imbalances or injury.

This is a versatile exercise, great to either use as prep/warmup for the shoulders before an over head movement for example, or use it as a finisher to feel a burn.

If you want to learn more about fitness, nutrition or hacks and tips on living a healthier lifestyle, check out our blog on openmvmt.com

08/11/2021

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

- Aristotle

It is ancient wisdom how powerful routine is.

We are creatures of habit, so ensuring that we cultivate habits that contribute to our health and success is important.

Some benefits of routine are:

• Stress reduction. Stress contributes to a wide variety of physical and mental health issues. Having a set routine can help significantly improve managing stress, by helping us feel more aware and in control of our time.

• Improved Sleep. One of the the keys to having good quality sleep where we wake up feeling rested, is by setting our Circadian Rhythm. We do this by going to sleep and waking up around the same time every day.

Many of the historical great artists, scientists, leaders, throughout human history have been specialists of routine, masters of their time.

Whether you are looking to modify your routine or create one. Some quick tips to mastering your own time:

1. Write it down. Schedule it or make a checklist

2. Visual aids/Trackers. Reminders or a calendar where you can keep track of your progress.

3. Be patient and kind with yourself. Creating new habits can be challenging, it doesn’t happen over night. Set rewards for yourself, choose habits that feel like they align with your values and needs.

The pleasure of growth is in the process. A new routine or habit doesn’t have to always be about conquering the biggest mountain, small steps can lead to big places.

Keep on the lookout for our full blog, with more benefits and tips on creating a routine and habits.

05/11/2021

Beautiful partnership with 🌞

If you’re looking for more movement in your daily routine, check our website and find the perfect class in your area 🤸‍♀️🤸

29/09/2021

Benefits of drinking coffee

1. Enhance cognitive function

Multiple controlled studies in humans have shown that coffee can improve memory, mood, energy levels, reaction times and general function.

Coffee contains a stimulant called caffeine, which is psychoactive substance. After drinking coffee the caffeine is absorbed into the bloodstream.

After making its way to the brain, there it blocks the neurotransmitter adenosine which increases other neurotransmitters such as norepinephrine and dopamine, enhancing firing of neurones.

2. Improves physical performance and enhances energy levels

Caffeine stimulates your nervous system causing an increase of epinephrine (adrenaline) in your blood. This is our fight-or-flight hormone that prepares the body for physical output.

Caffeine can improve physical performance by 12% on average.

Try drinking a cup 30mins before your training.

3. Contains essential nutrients and antioxidants

A cup of coffee contains:
- B2, B5, B3
- Magnesium
- Potassium

It is also one of the healthiest drinks in the world, especially for the western diet as studies show majority of people get there more antioxidants from coffee than fruits and vegetables combined.

Other benefits of your morning cup of coffee, can lower risk of type-2 diabetes, Alzheimer, Dementia, Parkinson’s and Cancers (such as colon cancer).

However, like everything it is all about moderation. There are negative side effects of consuming too much caffeine. For example:

1. Increasing anxiety, due to high levels of adrenaline.

2. May cause Insomnia. Consuming caffeine too late in the day or too much throughout the day can cause disruptions in alertness and sleep hormones.

3. Can also cause high blood pressure and rapid heart rate.

If you enjoy this information and want to learn more stay on the lookout for the full blog on coffee and many more on openmvmt.com relaunching very soon!

and

27/09/2021

Rotational Core = Functional MVMT

Along with important movement patterns like the squat and hinge, rotational core movements are

19/09/2021

What makes avocados a superfood?

Here’s a quick breakdown:

1. Loaded with Healthy Fats

The fat in Avocado is Oleic Acid, a monounsaturated fatty acid (the same found in Olive Oil)
- Shown to reduce inflammation
- Beneficial effects on genes linked to cancer

2. High in Fiber

Fiber is an indigestible plant matter.
- Shown to contribute to weight loss and regulate blood sugar
- Linked to lowering risk of many diseases
- Good source for feeding gut-friendly bacteria found in our intestines

3. Nutrient dense

There are 20 different vitamins and minerals found in avocado, the most abundant are;
- Vitamin K
- Folate
- Vitamin C
- Potassium (More than Bananas)
- vitamin B1, B2, B5 + B6
- Vitamin E
- Magnesium
- Iron
- Zinc

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Lisbon

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https://www.openmvmt.com/

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