Episode 4

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Published on:

31st Dec 2024

How to Create Your Custom Movement Routine for Total Wellness

🎧 Episode Title: How to Create Your Custom Movement Routine for Total Wellness

📅 Release Date: 12/7/2024

🎙️ Host: Dr. Lance Labno

🔥 Why Listen

This episode empowers listeners to:

  1. Develop a movement routine tailored to their physical and emotional needs.
  2. Move beyond “no pain, no gain” to a mindful, collaborative approach with their bodies.
  3. Gain insights from cutting-edge concepts like Spiral Dynamics and Integral Theory, blending philosophy and practicality.
  4. Cultivate a deeper body-mind connection for lasting well-being.


🎯 Top Takeaways

Movement as a Conversation: Treat your body as a partner, not an opponent—learn to listen and respond with care.

5-Step Framework:

  • Assess your body's needs through regular check-ins.
  • Define clear, meaningful goals.
  • Choose simple, effective exercises (e.g., stretches, strengthening, mobility work).
  • Create a consistent routine by integrating movement into daily habits.
  • Track progress and adjust as needed.

Micro-Movements Matter: Small, consistent actions create profound physical and emotional changes over time.

Holistic Integration: Align your movement routine with your lifestyle, environment, and community values.

Exercises

  1. Full-Body Scan: Close your eyes, take deep breaths, and notice areas of tension. Use this as a starting point for your routine.
  2. Foundational Movements:
  • Neck rolls and shoulder stretches (for desk workers).
  • Bodyweight squats and wall push-ups (for strength and support).
  • Hip circles and spinal twists (for mobility and fluidity).
  1. Breathing and Grounding: Place your hand on your chest, breathe deeply, and feel your body’s rhythm. Use this to reset and refocus during stressful moments.

Weekly Challenge

“Daily Micro-Movements”

Commit to integrating mindful movement into your day:

  • Perform 5 minutes of stretching or mobility exercises every hour.
  • Pair movement with existing habits (e.g., stretching while waiting for coffee, walking after meals).
  • Keep a simple journal, noting how your body feels before and after each practice. Reflect on the changes by week’s end.

📌 Timestamps

  • [0:00] - Intro & overview

🌍 Connect with Us

🔗 Recommended Episodes

  1. The Art of Active Listening: Why No One Is Wrong

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About the Podcast

Mindful Mover
Where movement meets mindfulness. The Mindful Mover emphasizes the powerful connection between physical activity and mental well-being, offering practical, accessible movement techniques to relieve stress, tension, and pain.
Where movement meets mindfulness. The Mindful Mover emphasizes the powerful connection between physical activity and mental well-being, offering practical, accessible movement techniques to relieve stress, tension, and pain. Whether you’re at your desk or on the go, The Body-Mind Harmonizer guides you toward emotional balance and mental clarity through compassionate movement practices tailored to your lifestyle

About your host

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Lance Labno

Welcome to Clearing the Clouds Network, where wellness meets witty one-liners, led by Dr. Lance Labno—a Doctor of Physical Therapy, Licensed Massage Therapist, and part-time “cloud clearer” with over 26 years of experience massaging both muscles and mindsets. Lance has guided people through every tangle from physical knots to existential dread, collecting stories that are equal parts victory and “did that really happen?”

Here’s the lowdown: our four shows—Clearing the Clouds, Mindful Mover, Resilience Rituals, and 6-Minute Reset—team up like a wellness dream squad (no juice cleanse required!). Each show offers a different slice of self-improvement, all served with Lance’s signature blend of humor, heart, and the occasional “Did he just say that?” vibe. Plus, listeners play a big role—sharing real-life practices that keep each episode down-to-earth and packed with practical insights.

Clearing the Clouds is the head honcho, helping you cut through mental fog with insights sharper than your Monday-morning coffee fix.
Mindful Mover dives into movement, offering tips and hacks to keep you pain-free and agile—no lifetime supply of ice packs necessary, just the confidence to feel strong and balanced.
Resilience Rituals is where Lance takes on the role of your “Resilience Architect,” guiding you through the 1,000 tiny rituals that shape our lives. By listening and tuning into what habits work and what don’t, you’ll build a foundation for resilience with monthly challenges and community-shared practices. Think mini-rituals and daily resets for the days when finding matching socks feels like a win!
6-Minute Reset is your quick “pause button”—six minutes to recharge, de-stress, and laugh at the fact that, yes, you deserve a break. It’s life-affirming, snackable wisdom for instant clarity.
Together, these shows deliver a refreshingly human approach to balance, resilience, and peace—full of real-life insights and practical steps you can use every day. So grab a coffee (or tea, we don’t judge), tune in, and let’s tackle life’s clouds together with clarity, purpose, and maybe even a little laughter along the way.



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