A six-week plan that adds movement bit by bit — without swamping your diary.
Observe, then add the smallest repeatable action.
During foundation, you keep a simple log: time seated, energy at mid-afternoon, and one word describing body comfort. We do not add gym sessions or long walks yet. The only new behaviour is a two-minute mobility break once daily, tied to an existing cue such as finishing your first cup of tea or closing the morning inbox sweep.
Week two duplicates week one if travel or deadlines interfered — consistency matters more than advancement. Clients in Rotorua and across New Zealand often discover their best cue is domestic (after hanging washing, before picking up children) rather than office-based. We document both contexts so hybrid weeks still have an anchor.
Add a second break window and optional walking block.
Week three introduces an afternoon break before your last focused work block. If you already walk at lunch, we extend that walk by three minutes rather than adding a separate event. Week four invites a stair or corridor option on two days — your choice which days, decided the Sunday before. This autonomy reduces resentment toward the plan.
Teams may synchronise a shared two-minute stretch; individuals keep personal timing if collaboration feels awkward. We supply printable cue cards referencing moves from the exercise guide so you are not guessing form.
Combine breaks, walking, and reflection into a sustainable rhythm.
Review logs with your consultant. Retire exercises that felt pointless; keep those that improved focus or comfort. Add a five-minute evening wind-down walk if daylight allows.
Write your “maintenance plan” — the minimum viable routine for busy weeks. Most clients land on two breaks plus one walk, totalling under fifteen minutes of structured movement beyond normal commuting.
After week six, optional quarterly check-ins help you adapt to seasonal change, new jobs, or injury recovery periods with modified moves.
We recommend full foundation unless you already move hourly. Skipping often leads to drop-off by week three.
For habit formation, six weeks is a sensible trial. Many clients continue with lighter support afterward.
Core phases are the same; cues and walking routes change. We tailor both in the initial consultation.
Book an intake session at The Arts Village, Rotorua, or online anywhere in New Zealand. You will leave with a printed phase chart and digital backup.
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Service notice: We offer lifestyle movement consultations only — not medical or therapeutic treatment. Fees are confirmed in writing before you pay. Individual results vary. About our business · Terms · Privacy