FITNESS FILES
The 12 Days of Movement
By: Elizabeth Rakow
On the second week of Christmas, FP Movement gave to me…
12 ways to get up, get out there, and get moving!
The busiest season of the year is in full swing. As the holidays approach, the work days are longer, the actual days are shorter, and the motivation for staying active can easily take a nosedive. We thought, what better to counteract the winter movement wind-down than a few easy, accessible tips from our FP Movement partners, ambassadors, and athletes!
Consider this a little gift from us to you–tips, tricks, and simple suggestions that take the struggle out of everyday movement, no matter what season you’re in.
The busiest season of the year is in full swing. As the holidays approach, the work days are longer, the actual days are shorter, and the motivation for staying active can easily take a nosedive. We thought, what better to counteract the winter movement wind-down than a few easy, accessible tips from our FP Movement partners, ambassadors, and athletes!
Consider this a little gift from us to you–tips, tricks, and simple suggestions that take the struggle out of everyday movement, no matter what season you’re in.
12 DAYS OF MOVEMENT
DAY 1: START WITH A STRETCH
“Start your day with a glass of water, a deep breath, and a full-body stretch. Reach your arms overhead, roll your shoulders back, and open your chest. It’s a gentle way to wake up your body before the day takes over.” - Sloane Stephens, Professional Tennis Player
DAY 2: TAKE THE FAR SPOT
“Don’t fight for the front spot! Park farther back and let the extra steps stack up. Zero extra time required. Suddenly you're getting more movement at the store, at the mall, in the neighborhood or at the movie theater.” - Cambri Guest, Wellness Aficionado
DAY 3: TALK WHILE YOU WALK
“Take phone calls or meetings on the move when you can. Whether you pace around your living room or step outside, you’ll rack up extra steps effortlessly—your brain also tends to think clearer in motion.” -Alay Bowker, Chef and glo_ kitchen Founder
DAY 4: STAY LOOSE, STAY GROUNDED
“While your coffee or tea brews, do a few gentle hip circles, a forward fold, or neck rolls. These tiny moments help your body stay loose and your mind stay grounded.” - Sloane Stephens
“Start your day with a glass of water, a deep breath, and a full-body stretch. Reach your arms overhead, roll your shoulders back, and open your chest. It’s a gentle way to wake up your body before the day takes over.” - Sloane Stephens, Professional Tennis Player
DAY 2: TAKE THE FAR SPOT
“Don’t fight for the front spot! Park farther back and let the extra steps stack up. Zero extra time required. Suddenly you're getting more movement at the store, at the mall, in the neighborhood or at the movie theater.” - Cambri Guest, Wellness Aficionado
DAY 3: TALK WHILE YOU WALK
“Take phone calls or meetings on the move when you can. Whether you pace around your living room or step outside, you’ll rack up extra steps effortlessly—your brain also tends to think clearer in motion.” -Alay Bowker, Chef and glo_ kitchen Founder
DAY 4: STAY LOOSE, STAY GROUNDED
“While your coffee or tea brews, do a few gentle hip circles, a forward fold, or neck rolls. These tiny moments help your body stay loose and your mind stay grounded.” - Sloane Stephens
"Whether you pace around your living room or step outside, you’ll rack up extra steps effortlessly—your brain also tends to think clearer in motion”
DAY 5: LEAN INTO THE FESTIVITIES
“Make movement part of the fun: ice skating, charades, a family walk to see the lights. It doesn’t need to be serious to count.” - Cambri Guest
DAY 6: MAKE THE LITTLE THINGS COUNT
“If you’re answering emails, hold a 30-second wall sit or stretch your arms overhead and interlace your fingers. Small movements like this add up.” - Sloane Stephens
DAY 7: RELIEVE YOUR JOINTS
“Set a timer for five minutes and move every major joint: wrist circles, shoulder rolls, hip openers, ankle rotations. Think of it as oiling your body from the inside out.” - Alay Bowker
DAY 8: EMBRACE THE IN BETWEEN
“During commercial breaks or in between tasks, hold a 20-second plank or do seated knee lifts. It’s a quick reminder to engage your core and build stability.” - Sloane Stephens
“Make movement part of the fun: ice skating, charades, a family walk to see the lights. It doesn’t need to be serious to count.” - Cambri Guest
DAY 6: MAKE THE LITTLE THINGS COUNT
“If you’re answering emails, hold a 30-second wall sit or stretch your arms overhead and interlace your fingers. Small movements like this add up.” - Sloane Stephens
DAY 7: RELIEVE YOUR JOINTS
“Set a timer for five minutes and move every major joint: wrist circles, shoulder rolls, hip openers, ankle rotations. Think of it as oiling your body from the inside out.” - Alay Bowker
DAY 8: EMBRACE THE IN BETWEEN
“During commercial breaks or in between tasks, hold a 20-second plank or do seated knee lifts. It’s a quick reminder to engage your core and build stability.” - Sloane Stephens
DAY 9: ADD A LITTLE RESISTANCE
“Throw on Bala Bangles while you cook, get ready, or putter around. Bring resistance bands when you travel and do a quick circuit on your bedroom floor.” - Cambri Guest
DAY 10: POWER DOWN BEFORE YOU SWITCH OFF
“Before you crash on the couch or open your laptop again, roll out a mat and do a slow stretch or a little yoga flow. Think: long inhales, hip openers, gentle twists, maybe a child’s pose to finish. It helps you switch out of “go mode,” shake off the day, and actually feel like you’re done. Just 5–10 minutes makes the evening hit differently. Relax on purpose!!” - Alay Bowker
DAY 11: LET THE MUSIC MOVE YOU
“Pick a favorite song and just move—dance, stretch, sway, whatever feels natural. One song can shift your energy and mood instantly.” -Sloane Stephens
DAY 12: ACT LIKE AN ATHLETE
Want to be an overachiever? Try Pro Snowboarder, Bea Kim’s, daily workout routine:
20 weighted sit-ups (use a full water bottle or a book if you don’t have weights)
45 second wall squat (hold a light weight out in front of you for more of a challenge)
5 per leg one legged RDL (good for balance and foot strength!)
10 around the worlds (use light weights for this as well!)
1 min center plank -> 30 second side plank on each side
Cool down and stretch it out!
“Throw on Bala Bangles while you cook, get ready, or putter around. Bring resistance bands when you travel and do a quick circuit on your bedroom floor.” - Cambri Guest
DAY 10: POWER DOWN BEFORE YOU SWITCH OFF
“Before you crash on the couch or open your laptop again, roll out a mat and do a slow stretch or a little yoga flow. Think: long inhales, hip openers, gentle twists, maybe a child’s pose to finish. It helps you switch out of “go mode,” shake off the day, and actually feel like you’re done. Just 5–10 minutes makes the evening hit differently. Relax on purpose!!” - Alay Bowker
DAY 11: LET THE MUSIC MOVE YOU
“Pick a favorite song and just move—dance, stretch, sway, whatever feels natural. One song can shift your energy and mood instantly.” -Sloane Stephens
DAY 12: ACT LIKE AN ATHLETE
Want to be an overachiever? Try Pro Snowboarder, Bea Kim’s, daily workout routine:
20 weighted sit-ups (use a full water bottle or a book if you don’t have weights)
45 second wall squat (hold a light weight out in front of you for more of a challenge)
5 per leg one legged RDL (good for balance and foot strength!)
10 around the worlds (use light weights for this as well!)
1 min center plank -> 30 second side plank on each side
Cool down and stretch it out!
A huge thank you to our FP Movement friends for taking the time to give us their easiest holiday-season movement hacks! Want more from team FPM? Learn more about our ambassadors and shop their picks here.
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