WELCOME TO THE MOVE MORE INSTITUTE™ 

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Now available for sale on Amazon and in Ottawa! Visit the book page for more info.
The Move More Institute™ helps you feel better by teaching you how to incorporate non-exercise activity into your busy life. 
What is it all about? Movement coaching is unlike anything you've ever experienced. It's movement training - teaching you to embrace the natural movement patterns your body craves - in an online course that will help you change your behaviour from "mostly sedentary" to "active mover".
NEW!! You can now purchase self-guided options for the following courses:
- Get Off Your Butt! 5-Day Movement Challenge
- 3 Days to Better Balance
- Balance 2.0: Progressions in Motion
Most fitness professionals want to get you exercising more. Not me. I'm a fitness professional with a radical idea: don't exercise. If you hate that 6:00 am bootcamp, don't do it. Just get up off your butt and move more. You know, how our grandparents used to live. 
Let's face it - everyone is too sedentary these days. It's as if we've reversed the evolution of man. You know you need to move more, but how? Do you spend more than half of your waking hours sitting without much movement?  Want to learn how to add more movement and physical activity to your daily life? Not sure how to eliminate the “convenience setup” at your desk? Then join The Move More Institute™! Helpful advice, easy to implement solutions, not to mention fun exercises for anywhere. Check out the videos on this page.

Move More! Tips

WatchedPot"A watched pot never boils"
“A watched pot never boils” - so step away from the stove and move! Your life is busy and you can’t seem to find the time to get to the gym. You’re not alone. Only 15% of Canadians meet the physical activity guidelines of 150 minutes of moderate to vigorous physical activity per week. What’s more, Canadians also spend 10 hours per day being sedentary.


But you don’t have to be sedentary. What I’m suggesting is “pre-exercise” - non-exercise activity, i.e., snacks of movement, peppered throughout the day. “Snacks”…”pepper” - yes, these food references are intentional. Because there are many food-related scenarios in your day when you can add a little movement. Like when you’re waiting for that pot of water to boil. 

  • pace: walk around the kitchen, throw in a couple of loops around the table
  • balance: work on your balance by standing on one leg for a minimum of 20 seconds [hint: the timer is already set, so you can track your progress]
  • alphabet: draw the letters of the alphabet with your foot - while you're balancing on your other leg.

Remember: if you move more, you will feel better. Guaranteed.

Workshops

Movement is Medicine: The Importance of Daily Physical Activity for Older Adults

AmandaSterczykFitnessSallySitwell
Sally Sitwell

I'm not sitting anymore, what now?!

Balance & Ankle Mobility
Workshop: Working on balance and ankle mobility
The fastest growing demographic on Facebook is the 65+ age group. Seniors are taking to social media in droves, and they're becoming even more sedentary than their teenage grandchildren. Mobility in older adults is critical for maintaining independence and keeping costly, long-term care and health services to a minimum.
This informative and interactive workshop will teach you to add snacks of movement to your daily life and improve your quality of living.
“Sitting is the new smoking” - it's a catchphrase that has led to a misguided war on seats. Too much sitting is not the problem, but rather, lack of movement is the problem. So, what's the solution? Making a commitment to move more every day. But how?
This interactive workshop will equip you with practical solutions to transform you into a committed mover. Learn how small tweaks can add up to big changes in your body - physically, mentally, and emotionally.

Feedback from the workshops:

Workshop, Workshop, "I'm not sitting anymore; what now?!"
“Thank you Amanda for having this very informative session”
  • “I just came home and my daughter was working at her computer. I told her to straighten her back and she said ‘WOW, I can breathe so much better!!!’”
  • “Great advice…and warnings! Will work on ‘younging’ my body instead of aging it!”
  • “Thanks for the wonderful tips. I hope that schools and companies take advantage of these concepts to help their students and employees.”
  • “It was a great session.”
  • “I loved the workshop. Valuable information and so many helpful tips. Thank you Amanda!”
  • "Today while in 4 hours of meetings I got up and moved around... even walked backwards to the door to excuse myself!!! Thank you for the tips ... already making changes in my day!"
  • "Just want to say again that it was a really good session yesterday! I even wandered around the house on my calls today."
"Amanda Sterczyk thank you so much for coming to talk to us at Retire-At-Home Services. Our jobs are demanding and require the utmost attention throughout our shifts. Many of our staff have continual neck and back pain due to the time they spend sitting & answering phones and typing. I really am thankful that you sent an important message to keep moving throughout our days. The simple tips and stretches you provided are invaluable to our staff! I believe every office would benefit from Amanda's presentation. Thanks again!!" - Catherine Bennett, Retire-at-Home
"After listening to Amanda speak about the benefits of "loading our bones", I have been more aware of things that I can do daily. In fact, my husband brought home a few bags of wood-burning pellets for our pellet stove. Rather than have him carry them down a flight of stairs to the area where the pellet stove is in our home, I heard Amanda's voice in my head telling me that carrying these bags would be a great exercise to load my bones. So I did. I heard Amanda's voice as I carried each bag, reminding me that this simple exercise, which didn't take me more than 5-7 minutes to do, was the perfect burst my body needed. Thank you Amanda!" - Pierrette