Honest Exercise

Honest Exercise Discover free videos & tips to improve the way you move through life:
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THE FELDENKRAIS METHOD®
Helps you perform at your peak
An innovative system of neuromuscular retraining that improves balance, coordination, range of motion, efficiency and performance. The Feldenkrais Method teaches you how to reconnect with your natural abilities to move, think, sense and feel. The essence of good movement is expending the least amount of effort and utilizing the entire body for any given action. By directing your attention to kinesthetic sensation, you can re-evaluate your motor ability to increase efficiency and reduce stress.

02/03/2026

Sculpt your glutes?
Squeeze your butt?
Tone that t**h?

You need to find some deeper support.

But hip health isn’t built on surface muscles alone.

Real support comes from the deep stabilizers of the hip joint. The muscles that sit close to the bone and quietly protect the joint during standing, walking and balance.

That’s exactly what Protect Your Hips — 3 Minutes video targets.
Small. Precise. Joint-smart.

Comment “Hips” if you’d like to try it.

Feldenkrais osteoporosis isometrics

01/30/2026

Protect Your Hips — Step by Step
Strong hips aren’t just about bulky muscles.

They rely on deep stabilisers that organise the joint from the inside out.
These muscles surround the hip joint
and help support the neck of the femur —
a key area for balance, confidence, and bone safety.
When they’re awake and working well,
your hips respond more reliably
to slips, uneven ground,
or moments when your footing feels uncertain.
This short somatic strength sequence is designed to:
• improve how your leg, pelvis & lower back interact
• support steadier weight-shifting
• build strength without strain
It’s practical.
It’s precise.
And it’s gentle enough to revisit often.
As always: move slowly.
Listen closely.
Want to try this short hip-protective exercise yourself?
Write “Hips” in the comments 👇

01/12/2026

Post-holidays check-in.
Too much sitting.
Too many treats.
Not enough action.

If your body feels sluggish, stiff, or a bit out of sync, this is the moment to reset . Not as punishment, but with a health dose of structure.
Smart Moves 30-Day starts January 12.
It’s a clear, guided path to help you:
✔ move consistently without overdoing it
✔ rebuild strength through organization, not force
✔ improve balance, posture, and focus
✔ feel more reliable in your body day to day

Short, intelligent sessions.
Joint-friendly.
Designed for mature bodies and busy lives.

No bootcamps.
No “new year, new you.”
Just a steady way back into movement that makes sense.

If this feels timely, the link in COMMENTS/BIO.





01/10/2026

Strength doesn’t have to come at the cost of awareness.
And self-care doesn’t mean avoiding challenge.

Smart Moves is designed for people who want reliable, usable strength. The kind that supports balance, posture, and confidence in daily life. Rather than “soft and light” or forced intensity, we build strength through coordination, clear alignment, and nervous-system-led progressions.

Strength develops gradually and intelligently, without strain or setbacks, so it lasts.

If you’re curious to experience this approach, I’m offering a 5-Day Smart Moves PRIMER (Jan 7–11).

A short, practical way to sample the program.
Link in BIO.

Short sessions. Clear guidance. No pushing.

01/04/2026

Your hips don’t stay healthy just by strengthening the big, celebrated muscles like your glutes.

Closer to the bones of your hip joint are smaller stabilising muscles that guide the head and neck of the femur in the socket. When these muscles aren’t doing their job, the hip can feel unstable, overworked, or vulnerable. Especially as we age.
_______________________
Movement science shows that these deep hip muscles are richly supplied with proprioceptors, playing a key role in joint stability, coordination, and load distribution.
_______________________

The Frankenstein Walk is a simple but powerful way to wake up these deep hip muscles. By maintaining gentle resistance and slow rotation, you train the joint to stay organised, responsive, and well-supported. Without strain or force.
Strong hips aren’t just about donkey kick, squats and lunges.
They’re about precision, coordination, and intelligent support from the inside out.
Want to experience the difference yourself?

Join 12 Days of Light (Dec 25 - Jan 5)
LINK in BIO for full video

12/30/2025

Sea-ing around shouldn’t be a pain in the neck 🌊

In this short Feldenkrais-inspired movement snack, your stiff neck isn’t treated as an isolated part that needs “fixing.”

Instead, we explore how head movement is organized through the whole body: feet, pelvis, ribs, and spine working together. By gently shifting weight and attention, your nervous system discovers easier pathways for turning, without forcing or stretching your neck.

This is a core Feldenkrais principle: when effort is redistributed and unnecessary work is reduced, freedom emerges naturally.

Small movements,
directed attention,
Functional coordination,
can create surprisingly big changes.

✨ We’re halfway through 12 Days of Light.
You can still sign up to receive the final 6 short somatic movement snacks
Simple, practical lessons designed to bring more ease into everyday life.

Join us for the lighter days ahead.

Link in COMMENTS/BIO

Did you know that it takes an average of 66 days to turn a new behavior into a lasting habit? 🤔 If you’ve been trying to...
01/17/2025

Did you know that it takes an average of 66 days to turn a new behavior into a lasting habit? 🤔 If you’ve been trying to make exercise a regular part of your life, it’s not just about starting the habit—you probably want to make sure it safe and sustainable.
New habits don’t form by pushing harder or doing more right away. It’s about being consistent and patient. The key is in repetition, small wins, and allowing the process to unfold over time. It’s about shifting your attitude toward exercise—making it less about doing something "perfectly" and more about showing up for yourself, day by day. 🌟
If you’ve struggled with making exercise a habit, remember: the most important part is sticking with it. Over time, that commitment will pay off, and soon, it’ll feel like second nature.
The Smart Moves program is designed to help you build mindful, sustainable movement habits tailored to your body’s unique needs. Whether you’re recovering from an injury, managing arthritis, or dealing with hypermobility, the program offers personalized exercises that support your specific situation.
This is the perfect way to make 2025 the year you transform your relationship with exercise—one small, consistent step at a time. 💪✨

The program starts this Monday, January 20, and I’d love for you to join us on the path to more energy, strength, and confidence!
There are only 10 placing in the program to ensure you get personalized attention.
Join the waitlist today and get access to our FREE 5-Workout Primer to kickstart your progress!

LINK BELOW

✨ Amidst the holiday hustle and bustle, it's easy to feel overwhelmed. That's why I'm offering the 12 Days of Lightness ...
12/24/2024

✨ Amidst the holiday hustle and bustle, it's easy to feel overwhelmed. That's why I'm offering the 12 Days of Lightness starting December 25th! 🌟

The holiday season is a time of joy and celebration, but it's also a period that can bring a complex mix of emotions. So many of us find ourselves caught between happiness and stress, excitement and anxiety, or even hope and regret. It's a time when the pressure of expectations and the demands of festivities can leave us feeling emotionally stretched.

To help you navigate these conflicting emotions, I've created daily somatic movement videos designed to provide a moment of calm and clarity each day. These exercises offer a simple yet effective way to reconnect with your body and mind, giving you the peace you need amidst the holiday chaos.

Sign up today to receive your daily dose of serenity

LINK BELOW

Let's make this holiday season a little brighter and more balanced together. 💖

I’ve always been fascinated by pain. Not in a macabre way, but in the way that some people seemed to always be in pain w...
10/11/2024

I’ve always been fascinated by pain. Not in a macabre way, but in the way that some people seemed to always be in pain while others never seem to have any.

As a Neuro-Motor Movement specialist trained in the Feldenkrais Method, I was first introduced to Lorimer Moseley's work many years ago and was struck by how deeply it aligned with my existing understanding of the brain-body connection.

His insight that "Pain is just your brain's opinion of what's going on in your body" resonates with me.

This perspective has shaped my approach to working with clients. Rather than just focusing on fixing the physical problem, I've learned to address the whole system – the complex interplay between brain and body.

As Moshe Feldenkrais wisely said, "A brain without a body could not think." The brain and body are not separate entities, but are deeply intertwined. The brain is constantly taking in sensory information from the body, and using that to construct our experience of the world.

Working with clients in pain, I use gentle touch to help them experience new ways of moving, to help them develop more useful and adaptive opinions about what's going on in their bodies. This allows people to move with more ease and new found confidence. It's a shift from seeing pain as a signal of danger or even an obstacle to overcome.

And it's a testament to the incredible potential of the human system to change, adapt, and heal.

I'm thrilled to have the opportunity to learn directly from Lorimer Moseley this weekend. After years of being inspired by his work, I'm excited to deepen my understanding and bring even more effective strategies back to my clients. It's a powerful reminder that as practitioners, we are always students, and that there is always more to learn and discover in the fascinating realm of human movement and perception.

How are you expanding your horizons and deepening your knowledge about your amazing body/brain?

Noigroup

Feeling a little scattered after the summer? Were you hoping to be in better shape after the holidays?Don’t worry it’s n...
09/11/2024

Feeling a little scattered after the summer?

Were you hoping to be in better shape after the holidays?

Don’t worry it’s not too late to join the “let’s-put-you-back-together-again” 60 day program. It's kinder on your joints and better for your brain. Because let’s face it - you aren’t built like Barbie.

New intake starts Sept 16. Join the waitlist to find out more.

Receive 5 twenty-minute workouts for FREE.

Link to register in comments.

Exercise is a celebration of what your body can do, not a punishment for what you ate. This message can’t be emphasized ...
09/11/2024

Exercise is a celebration of what your body can do, not a punishment for what you ate.

This message can’t be emphasized enough.

Movement should be nourishment, not punishment.

☁️What’s your favorite way to appreciate your body through movement? ☁️

OSTRICH SAYS TO CAMEL: “Don’t bury your head in the sand about your bone health.”(Okay that’s not a very clever caption....
07/28/2024

OSTRICH SAYS TO CAMEL: “Don’t bury your head in the sand about your bone health.”

(Okay that’s not a very clever caption. I’m sure you could better)

ADD YOUR CAPTION BELOW
⬇️

It isn’t smart to hide from the facts about bone health. If you plan to be one of the 2/3 woman over 50 who doesn’t have a bone fracture, you’ll want to bone-up on what you need to avoid when it come to keeping your bones safe!

Join me for the "Bone Matters"webinar this Wednesday. I will provide you with clear, scientifically proven ways to preserve your bones and keep them healthy for the long haul.

And avoid the hump.

LINK for webinar in comments

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https://honestexercise.me/insta/, https://sonjajohansson.as.me/

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Feldenkrais Fitness

THE FELDENKRAIS METHOD® with Sonja Johansson

| MAT CLASS | PRIVATE HANDS-ON SESSION | FELDENKRAIS Helps you perform at your peak. An innovative system of neuromuscular retraining that improves balance, coordination, range of motion, efficiency and performance. The Feldenkrais Method teaches you how to reconnect with your natural abilities to move, think, sense and feel. The essence of good movement is expending the least amount of effort and utilizing the entire body for any given action. By directing your attention to kinesthetic sensation, you can re-evaluate your motor ability to increase efficiency and reduce stress.