This year Francois left you all a message, a few words to encourage you, and to transfer his passion for the trails, nature and running. So no matter your level, age or running times, go out there and give trail running a try.

Understand how to effectively measure your heart rate; when is the best time to check it; and how monitoring it regularly will help you in your training

A squat is a great example of a functional movement - meaning you use it regularly in daily life, e.g. picking up something from the floor. It’s great for core strength, balance and mobility. Master this fundamental move in key 6 steps.

Find out more about resistance and weight training - why it is important to include it into your weekly routine. And equally importantly why you should also rest in between.

Although Trail running is a fairly ‘new’ sport, some of its athletes and runners are definitely becoming iconic.

Francois is one of them. As a former physiotherapist, father of three, and wine producer he has an impressive list of achievements in running, ski touring and adventure sports. To date he has 35 victories in Trail running all in world class events, like winning the UTMB not once but 3 times (and improved the course record in 2017!)

Back in 2014 he was the first person to win the world trail tour.

Francois is also known for setting some of the fastest known times such as completing the GR20 in Corsica in just a little over 31h. (For the average person, it’s a fifteen-day hike). Read more

Doing a plank is an awesome exercise to improve core stability and strength. Discover the 6 steps to the perfect plank and immediately see the difference in your plank performance

With body weight training, you can get very strong without adding bulk. Key body weight exercises like SQUAT, LUNGE, PULL UP, PLANK and BRIDGE also form the basis of most natural movement skills. Use them for toning, endurance and power.

Keeping within an hour was a real challenge for this catch up with a my good friend and expert physio Laura. We just kept getting so carried away with our excitement for the human body!

Laura von wullerstorff Sc.D, has been a Physiotherapist for over 20 years. She owns and operates her own physiotherapy consulting business, working with a team of physiotherapists in Brussels and nearby Hoeilaart.

Dichterbij de natuur leven en terug grijpen naar de essentie ligt mezelf ook nauw aan het hart.

Tijd dus voor een gesprek met Bert Poffé Bert is rewinding en lifestyle coach. Hike en survival instructor, burn-out consultant en oprichter van Rewilding Drum.

Samen met zijn echtgenote heeft hij ook een boek uitgebracht met als titel: ' Rewilding, herontdek je natuurinstinct'

Allereerst mijn excuses voor de geluidskwaliteit die soms te wensen overlaat.

In dit interview hebben we het oa over:

- RE-wilding, een persoonlijk verhaal.

- Natuur en mens...re-connectie

- Hunter-Gatherer science

- Natuurpark de Grotten van Han

- Herintroductie van diersoorten

- Bushcraft, survival, natural movement

- Op avontuur bij de first nations

- Ultralopen in de Atacama woestijn

- Vuur, het ultieme symbool van rewinding en andere natuurelementen

- Kruipen, sluiten en rollen in de modder.

- Blij zijn met de eekhoorns om je heen.

- Minimalistische schoenen

- Bert's boek en 'start to rewilding'

Zoals elke aflevering sluiten we af met praktische, bruikbare tips om zo onze tijd op deze mooie aardbol een klein stukje aangenamer te maken.

I had a great conversation with my friend Tarek Kholoussy.

Tarek is a social entrepreneur with an MBA with honors from New York University and worked at top organizations like Goldman Sachs.

In 2013, Tarek left the corporate world behind in an effort to explore the actual world.

After traveling to over 100 countries, running 25 marathons and supporting social causes such as the Bali Hope Ultra,

Tarek launched Nomads Giving Back! with the vision to inspire nomads, travelers and expats to give back to the communities we call home away from home. Inspire yourself, inspire the world!

In this interview:

- Surviving the concrete jungle after 9/11

- From corporate life to more impactful, connective and meaningful life

- Professional growth / Personal growth

- Modern day nomads and nomad hotspots

- Renewed Happiness and orientation through running

- Exploring the world to explore within

- Marathons and Ultra runs - Running in Madagascar, Colombia, Bali, Nepal,....

- What's your why and your personal journey

- Nomads giving back

Farid Herrera is one of the top international Movement coaches and a big inspiration for me.
He is passioned and influenced by gymnastics, parkour, Capoeira and many more.

He has been working as a choreography consultant for some of the biggest brands in sportswear.

Both of us passionate about movement, we discuss:

- Movement as a concept
- Opportunities in London
- Move to survive / Move to thrive
- The benefits of fear, risk and embarrassing situations
- Jacky Chan & problem solving
- Gymnastics as a bridge to Parkour
- Liberty and expression in Capoeira
- Kids parkour project and the start of a coaching career
- Atomisation and 'free movement' cross-over
- Specialist or generalist
- End-result culture

Pieter's levensmotto is 'Movement is life'. Bewegen is leven maar ook leven is bewegen.

Kinesist, Docent en beweeg coach.

In deze leuke babbel hebben we oa over:

• Buiten spelen en bomen klimmen

• Hedendaagse klachten binnen de fysiotherapie en de evolutie van de laatste 15 jaar

• Het belang van beweging op jonge leeftijd

• Natuurlijk bewegen, van jager-verzamelaar tot nu

• Bewegen als vorm van expressie

• Spiegelneuronen en andere oeroude mechanismen

• Zoals elke aflevering sluiten we af met praktische, bruikbare tips om zo onze tijd op deze mooie aardbol een klein stukje aangenamer te maken.

Simon Grimstrup is a Danish trail runner, adventure racer, elite endurance athlete, race organiser, tour guide and so much more.

In this interview we talk about:

- Why 'The Barbarian Trail runner'?

- His attraction to nature, competition and mountains

- How Simon grew up and when he got in to (long distance) running

- Getting to the start line of the Ultra Mount Fuji

- Racing in different enivrements. Desert, snow, jungle, mountains, multi stage races

- Sleep deprivation and strategies for multi day race events

- Training and mental & physical preparation

- Trail tours & environmental awareness

- As usual we finish with a useful tip from Simon. (read more)

Currently Jim is living in Sardinia and working as a Triathlon coach for 'This is Thijs coaching' and Trinuoro. Jim was a pro triathlete for 11 years and has an impressive list of victories and places of honour.

In this episode you learn more about:

- The legend of the impossible hill

- Why kids need to climb trees - Career choices and opportunities

- Age groups & elites

- Talent vs. work

- Training & skills

- Jim's coaching projects

- Top tips to get you started

Willy (Wieland Heiser) is the European Head- and Master coach of the Pose Running Method.

I really enjoyed our conversation for this episode.

Among other things we talk about:

• From athlete to Pose Method team instructor

• Running Technique (of course :)

• Drills

• Movement Method

• Scientific research

• Crossfit & WOD

• Pose Fall Pull

• One practical tip to start today!

Te gast in Motivated by Movement is Dirk 'Boempatatman' Janssen.

We komen eindelijk te weten waar de naam Boempatatman vandaan komt.

We hebben het ook over:

• Dirk's verhaal, van sociaal werker tot Wim Hof instructor

• Ijsbaden en Bosbad

• De natuur als therapie

• Shinrin Yoku

Jerôme Rattoni, Movnat Master instructor, invited me on his weekly MCT show. A series of interviews with successful ‘Movnat certified Trainers’ obout the how and why we choose to be part of the Movnat community, what we can do to improve our service, reach more people and help people in the best way we can.

For the first episode of 'Motivated by Movement', my guest is Jerôme Rattoni whom I met for the first time during our Level II Movnat certification in Houston Texas back in 2015. Today Jerôme is a Movnat team instructor responsible for Europe and he runs Scarabs training in Hungary.

“Think with your whole body, Move with your whole mind” - This is the Movnat philosophy and this is what brought me and 20 others to Hohe Wand, Austria for the Level 3 Movnat course.

The first thing I noticed was that despite the 15 nationalities, we all spoke the same language. We all spoke the language of movement! Find out more detail and check out the video to see what we really got up to : )