Instagram story viewer> @makingmoveswithvanja> Posts

Making Moves | Vanja

@makingmoveswithvanja

826

followers

2

following

Building a world of more capable humans.
🎙️Movement. Philosophy. Real conversations.
👇🏼Join the movement

POSTS STORIES REELS TAGGED

Download All

You’ve watched the videos.
Read the posts.
Done the programs.

And you still don’t understand why your body behaves the way it does.
Making Moves is the podcast for that gap.

Movement philosophy.
Pain science.
The psychology of discipline.

Every episode goes somewhere most fitness content never does.
Every episode is in the bio. 🎙️

movement philosophy | pain science | antifragility | movement longevity | discipline mindset | human performance | fitness podcast by @makingmoveswithvanja

216

2

6 months ago

Would you rather eat a filet mignon alone or share a strawberry with someone you love?

That one image stuck with us from this conversation with Peter. We're more connected than ever and somehow lonelier than ever, trying to talk ourselves up and calm ourselves down all day, on our own.

Five minutes with a friend can do what three hours in your own head can't. You share a bit of what you're carrying, they share theirs, you have a laugh, and suddenly it's lighter. We were built to regulate together.

Who's the person you call when you need that five minutes? Tag them below 🫶

Full conversation on the Making Moves podcast - link in bio.

#makingmovespodcast #connection #mentalhealth #friendship #podcastclips by @makingmoveswithvanja

2

0

9 hours ago

Losing your squat happens so gradually that you barely notice it.

At 30 or 35, squatting starts to feel a little harder. Your hips have less range. Your back aches after a long stretch of sitting. It's easy to shrug and blame getting older.

Then life gets busier, the sitting continues, and the moving doesn't. By 40, a deep squat feels almost impossible, your back hurts regularly, and touching your toes is a memory.

What you're seeing is adaptation. Your joints adapt to what you do every day, and years of sitting and not moving leave their mark. The good news is that adaptation works in both directions. Give your joints range and load again, and they adapt back.

Full episode on the Making Moves podcast.

#squat #hipmobility #mobilitytraining #movementpractice #makingmovespodcast by @makingmoveswithvanja

10

0

a day ago

Your breath might be the fastest way to gain range.

Some people pick up 2 to 3 inches of range in a single position just by changing how they breathe. That comes down to your nervous system easing its protective tension.

Shallow breathing or holding your breath in a hard position switches on your sympathetic nervous system, the fight or flight response. Protective tension goes up and your range shrinks.

Slow inhales through the nose and longer exhales shift you into parasympathetic mode, rest and digest. Pair that with good positioning and you're signaling that you're at a challenging range, you're safe, and you're in control.

Next time you hit your edge, slow your exhale and see what happens.

Full episode on the Making Moves podcast.

#breathwork #nervoussystem #mobilitytraining #morerange #makingmovespodcast by @makingmoveswithvanja

12

0

2 days ago

Eight weeks of the right work beat eight years of the wrong kind.

A former runner turned desk worker came in with a classic anterior pelvic tilt and tight hip flexors. She had been pushing harder and harder, and her hips were getting worse.

So we changed everything. She worked at around 60% of her max range in a half-kneeling position, holding a posterior pelvic tilt so the hip joint did the work and her lower back stayed quiet. No pushing, no pain. Just steady attention at her edge.

Eight weeks later she had more usable hip extension than eight years of her old routine had ever given her.

Full episode on the Making Moves podcast.

#hipmobility #anteriorpelvictilt #deskworker #mobilitytraining #makingmovespodcast by @makingmoveswithvanja

8

0

3 days ago

You don't get to know how much time you have. That's exactly why the change has to happen now.

Peter's boys once made him a poster when he was running his company. It said "Mediocrity breeds complacency. Fight it every day." He still lives by it.

His point is simple. We put things off because we quietly assume there's always a later. A bus, a bad diagnosis, a random Tuesday can take that later away. So set things up the way you actually want them while you still can.

What's the one thing you've been putting off that you'd sort out today if you knew time was short?

Full conversation with Peter is on the Making Moves podcast.

#makingmovespodcast #mindset #discipline #motivation #podcastclips by @makingmoveswithvanja

5

0

3 days ago

Taking ownership of how you feel is where change starts.

Stiffness, weakness, and pain can feel like things that just happened to you. Blaming them on age, work, or bad luck is easier, and it also leaves you with no way forward. Excuses keep you stuck exactly where you are.

Owning it gives you something back: control. If the choices you made got you here, new choices can get you somewhere else. Years of neglect can be undone. You can start paying attention again, one session at a time, and the results will follow.

Nobody can do this part for you. Today is a good day to start.

Full episode on the Making Moves podcast.

#mobilitytraining #takeownership #movementpractice #longevity #makingmovespodcast by @makingmoveswithvanja

18

0

4 days ago

Patience in practice carries over into everything else you do.

The way you meet a tight hip or a stubborn shoulder is the same way you meet a hard conversation, a long project, a slow season. Push hard enough and something compensates. Something eventually gives.

Softening into a position teaches you to stay with discomfort. Building capacity a little at a time teaches you to trust a process. That's what lets you keep growing for years instead of burning out in weeks.

Force leads to compensation and injury. Patience and precision lead to mastery.

Full episode on the Making Moves podcast.

#mobilitytraining #movementpractice #patience #longevity #makingmovespodcast by @makingmoveswithvanja

17

0

5 days ago

"I don't know what happened, I used to be able to move." Sound familiar?

On this episode of Making Moves, we're getting into why that disconnect happens, and the simple test that usually reveals it: when's the last time you actually squatted, hung, crawled, or got down on the floor?

🎧 full episode out now, link in bio

be honest, when's the last time you did any of those? 👇

#makingmovespodcast #movementismedicine #mobilitytraining #functionalfitness #reconnectwithyourbody by @makingmoveswithvanja

8

0

13 days ago

Flexible doesn't mean floppy. It means your nervous system trusts you there.

On this episode of Making Moves, we're breaking down why some people can touch their toes but still can't move well under load, and why real, usable flexibility is actually a strength problem in disguise.

🎧 full episode out now, link in bio

where in your body do you feel "flexible" but weak? 👇

#makingmovespodcast #activeflexibility #mobilitytraining #strengthtraining #movementismedicine by @makingmoveswithvanja

18

0

14 days ago

Your body isn't the enemy. It's just been waiting for you to show up.

On this episode of Making Moves, we're getting into the story we all tell ourselves when our body starts feeling unfamiliar: that it "turned against us." But what if that's not what happened at all?

🎧 Full episode out now, link in bio

What's one thing your body has been trying to tell you lately? 👇

#makingmovespodcast #mindsetshift #movementismedicine #fitnessmotivation #wellnessjourney by @makingmoveswithvanja

20

0

15 days ago

He's the most extreme bodybuilder in history. I wanted to know what training actually felt like from the inside, so instead of asking him from a chair, I trained with him.

New show. Out of Breath. No scripted questions, no sitting down. I interview the guest with both our hearts racing, mid-session. Episode 1: Dorian Yates.

This is the trailer. Full episode is up now.

Follow me, then comment DORIAN and I'll send it straight to you.

#outofbreath #dorianyates #trainhard #bodybuilding #mindset by @makingmoveswithvanja

3k

998

17 days ago