MOVEMENT SNACKS | MOBILITY TRAINING MISSION
Movement Snacks is your first movement “book”. You start learning alphabet first. When you combine them into words. With words, you can start creating sentences and with sentences you can express yourself and inspire others. Movement Snacks helps you re-learn how to move and feel. To use your creativity. To be free. This course is about winning the day, starting with the very first thing you do when you wake up in the morning. To self care. And as side effect you become more coordinated and mobile.
SUCCESS IS PRODUCT OF DAILY HABITS
Small exercise makes you better in a long time and has a huge benefit for your health. But doing the same thing over and over again can be boring and gives you less and fewer gains. Movement Snacks teaches principles of how you can move and build your personal practice which is fun and takes only a few minutes a day.
HOW IT WORKS?
Your outcomes are a lagging measure of your habits. Your weight is lagging measure of your eating habits. Your body looks is a lagging measure of your training habits. Good habits make time your ally.
The only way to win is to get better each day.
Focus on the system and goals will come. When you create a habit of Movement Snacks, you will have a system that makes you achieve your goals, be healthy and strong all your life.
If you set the goal to look in a certain way or being able to perform some move, what happens when you achieve it?
Goals create an "either-or" conflict: either you achieve your goal or you fail and you are disappointed.
Movement Snacks mentally provides the antidote. When you fall in love with the process, you don't have to wait to be happy.
The purpose of setting the goal is to win the game. The purpose of installing the system is to continue playing the game. Ultimately, it's your commitment to the process that will determine your progress and you can be successful every single day. Achieving daily goals with habits is easy.
Sadly, statistics is that approximately 95% of people quit a fitness training plan within the first 2 weeks. Can you imagine that - 95%! Only 1 from 20 succeeds. And those 95% desperately want to get better.
The main problem is that people can’t start and stay with it. It is too big a jump to go from nothing, to a full-on training program, 5 times a week an hour a day…
Imagine climbing a set of stairs or having to scale a wall. The stairs offer a much more reasonable starting point, where scaling a wall would require a lot of energy to break the inertia.
That was what led to this amazing idea we call Movement Snacks.
OWN YOUR BODY AND MOVEMENT
Create habits and install rules which help in everyday life. Start a physical journey from very basics, to identify and connect with your body. Find out what options you have and how to combine movements. Eventually, you will learn principles that lead you to become independent and building your personal practice.
MOVEMENT SNACKS CURRICULUM
Your journey to self mastery begins with reading short Ebook. First and most important topic: HABITS. We first make our habits, then our habits make us. We are what we do. Comes with examples of how to install habits.
The takeaway is that you should build habits that work for your personality. You don’t have to build the habits everyone tells you to build. Choose the habit that best suits you, not the one that is most popular.
2nd step: MOVEMENT QUALITY. Our #1 priority is to have the ability to move without pain or restriction. THIS is the key to lifelong fitness - the freedom to move well and be able to enjoy many physical activities along the way. Defining the difference between mobility and flexibility.
3rd step: Defining starting point by doing test and learning how to retest.
4th step: FOUNDATIONS OF HEALTH & FITNESS: BREATHING. You start the first movement task by performing breathing exercises.
After you are familiar with breathing, we move to JOINT HEALTH - Phase 1: IDENTIFY
Phase 1: IDENTIFY
Joint isolation movements (video):
Importance of showing up
How to snack on movement
The Importance of improvisation
Phase 2: UNIFY
Combining IDENTIFY phase with positions (video):
Segmental Lunge Complex
TRANSITIONS between all the above.
Phase 3: PLAY
The combinations that are possible are millions. Video examples how to combine and flow:
Premade flows (video):
LAZY BEGINNER SEATED FLOW
ADVANCED HIP FLOW
MOVEMENT SNACKS CONSISTS OF:
38 VIDEOS (up to 10 minutes each)
Access to Movement Snacks FB comunity group
What I can say about Movement Snacks that it's a wonderful thing! I have to confess that at the beginning wasn't easy, I struggled to remember movements and transitions. It was hard to do Movement Snacks every morning. Slowly, everything was getting better and better, and now, in the morning, I need 20 minutes for them. Need to be careful with Movement Snacks, because they are really addictive!
Feel your body. There is a lot of different snacks to everyone’s taste, you chose how to play with it. The more i train, the more i want, now im getting up earlier to make some movement exercise. Good job Rokas, thanks!
As a former pro-MMA fighter and long years Yoga practitioner, I would like to acknowledge Rokas effort to combine all the aspects necessary for healthy human body functioning! Not only his course will help you to build strength, develop flexibility but also teaches you how to breathe properly while exercising and after! Safe and quality exercise guaranteed!
Only second week, aimed to be-friend Movement Snacks, already looks like body accepts like really simple, useful and necessary thing, witch gonna be needed for long. First of all, I've never had better mornings like I have now with Movement Snacks, to start day like this - total goodness. Secondly, I can't believe my increasing motivation. Even on days I get more lazy, Movement Snacks always comes to help. Most important, whole body feeling, which is getting better everyday. With every minute working by this program I found out what is good in my body, and what needs extra work. It's very short period to describe current daily life with Movement Snacks, but already it brings only pluses.
With the Movement snacks, I was introduced and started practicing this summer. Being a physiotherapist and coach myself all basic movement packages looked familiar and easy to follow, clear to understand and at the end helped to create my own movement combinations. All the lessons I used personally and updated my classes. I also liked that the course had a bonus package with Breathing Snacks. I strongly believe that all practices and morning routines have to start breathing. Or at least to get familiar with it. To understand what great power and benefit breathing create.
For me, as a former breakdancer and swimmer, it was still a discovery. When I started to study Movement Snacks, I realized that I couldn't move some parts of my body because I didn't include them in my daily routines. After studying Movement Snacks, I improved myself in every way - I became more diverse, less restrained, enriched my own already wide arsenal of movements, and understanding of the movement itself. I recommend it to everyone - athletes, low-moving people, dancers, and a variety of loving audience.
My acquaintance with Movement Snacks starts around 5-6 months ago. Before I met Rokas, I was already moving a lot and practicing some Ido Portal movement ideas or Wim Hof breathing techniques. As well as many other sports/activities. I analyzed the Movement snacks program and videos, where I got an inspiration and even motivation to move more - daily. After the first weeks, I felt more comfortable in a few new positions. A daily routine helps a lot, to enjoy more "freely" of body moves in different scenarios during the day. Now after 6 months of actively using Movement Snacks I can proudly say that RokasMove did magnificent work, which has a positive influence on my daily routines and daily body sense. I recommend to everyone to try and go deeper to your body movement.
I want you to succeed. I want you to move every day and have a better life. I want you to be so pleased with the results that you help others learn the magic of daily movements. I am here to support you, along with other people all over the world, in the Facebook group.
We only have 1 body, and it’s worth developing into an incredible freedom machine, capable of playing with your kids, grandkids, and great-grandkids. Give yourself the gift of daily movement, have fun while doing it, and enjoy the fruits of your efforts with a lifetime of health and fitness. Just become a little better than you were yesterday.
Simply surviving now is so easy, we have plenty of time to dedicate to other areas.
Frequently Asked Question
Anytime you want, but the sooner the better. This is your unlimited toolbox to begin incorporating movement habits into your everyday life! I’m teaching you how to incorporate them into your day so that it takes no more than 10 minutes/day to increase mobility and begin improving your life!
Yes! Movement Snacks course doesn’t interfere with your current program. It is a great addition once you find your routine and remain consistent, you will find your body opening up so that you can begin to lift heavier, open your shoulders and back swiftly, squat deeper. Your mobility improves and your awareness about body expands.
Perfect! This is the exact time you NEED to start it, find where you have restrictions within the body and learn how to overcome those to prevent future pain and mitigate injuries that could arise in the future.
Also, a perfect time for you to begin. You will always choose exercises that fit your needs at the time. There are plenty of options of moves I cover that will decrease pain, reduce injury and are very easy on the body.
Great! You may already be finding an opening within the body. But the Movement Snacks dives deeper into end-range control and strength, as well as teaches you how to find restrictions among different areas of the spine or other joints you may not even be aware of!
That’s what the Facebook group is for! You’ll have access to ask me any question you have and a community committed to the health of their own body to hold you accountable for your own!
Nothing – no weights, bars, or bands. Once you get to know principles, you will be able to do it anywhere: airplane, bed, bathroom, waiting in line, etc.