The Movement Paradigm

The Movement Paradigm We help you acheive whole body wellness through integrative and root cause medicine.

We provide holistic physical therapy, functional medicine, and nervous system regulation to help you become the best version of yourself.

Seed oils get a lot of attention when people talk about ultra-processed foods, but the conversation is often missing an ...
09/18/2026

Seed oils get a lot of attention when people talk about ultra-processed foods, but the conversation is often missing an important piece.

The presence of a seed oil doesn’t tell you the whole story.

Take a bag of chips. It’s not simply potatoes + seed oil. Ultra-processed foods can contain a combination of refined starches, added fats, sodium, flavorings, and ingredients that make them highly palatable.

So when we see associations between diets high in seed oils and poorer health outcomes, an important question is:

Is the association related to the seed oil itself, or to the larger dietary pattern and higher intake of ultra-processed foods?

Those are not the same thing.

There’s a lot more nuance to this conversation than we can fit into one graphic.

Watch the full discussion to hear Dr. Arianne break down the science, what we actually know, and what we should be thinking about when it comes to seed oils and ultra-processed foods.

Watch the full discussion on YouTube. Link in the comment.

09/17/2026

A plank is not just about holding your body still. It is about being able to create stability in one area while allowing movement somewhere else.

In the first variation, the pelvis rotates while the shoulders remain stable.

In the second, the torso rotates while the hips remain stable.

This is dissociation, and it is such an important part of efficient movement.

Your hips and shoulders need to work together, but they also need to be able to move independently. If they cannot, your body will find movement somewhere else, often through the low back, shoulders, or hips.

The goal is not to brace as hard as possible or prevent all movement. It is to create the right amount of pressure and stability while still allowing your body to move.

Move slowly, maintain your plank, keep breathing, and notice where your body wants to compensate.

Save this one to try, and share it with someone who needs to work on rotational control.

Healthy fats are an important part of a balanced diet, and choosing nutrient-rich sources can provide your body with mor...
09/17/2026

Healthy fats are an important part of a balanced diet, and choosing nutrient-rich sources can provide your body with more than just energy.

Foods such as avocado, avocado oil, olive oil, seeds, tahini, nuts, nut and seed butters, and fatty fish like salmon, tuna, and sardines are sources of unsaturated fats and omega-3 fatty acids.

These healthy fat sources can offer a variety of benefits as part of an overall balanced eating pattern, including:

• Supporting cardiovascular health
• Providing anti-inflammatory effects
• Supporting healthy aging
• Supporting brain and cognitive function
• Contributing to fetal development during pregnancy
• Providing energy for the body

Instead of thinking about fat as something to avoid, consider the type and food source. Adding foods like walnuts, chia seeds, flax seeds, avocado, olive oil, and fatty fish can be a simple way to include more unsaturated fats and omega-3s in your meals.

A balanced approach to nutrition is not about eliminating an entire nutrient. It is about choosing nourishing foods that support your health and fit into your overall eating pattern.

Save this post as a reminder of simple sources of healthy fats, and share it with someone who may find it helpful.

09/15/2026

Light up the entire back of the body. 🔥

A single-leg hip hinge strengthens the glutes and hamstrings while increasing the demand for balance, pelvic stability, proprioception, and rotational control.

As the arms raise, think about initiating the movement from the inferior angle, or bottom tip, of the shoulder blades. Allow the scapulae to glide upward and around the rib cage rather than shrugging the shoulders toward the ears.

This encourages upward rotation of the scapula and better integration of the lower trapezius, serratus anterior, trunk, and hips.

From the standing foot to the upper back, the entire posterior chain works together as one connected system.

One movement. Full-body integration.

Try this as a movement break after prolonged sitting, then save it for later and share it with someone who could use one too.

09/14/2026

Seed oils get blamed for a lot.

But seeing a seed oil in an ultra-processed food does not automatically mean the oil is what makes that food unhealthy.

Take a bag of chips.

It is not simply potatoes and seed oil. It is usually a combination of refined starch, fat, sodium, flavorings, and calories that are very easy to overconsume.

So when diets high in seed oils are linked with poorer health outcomes, we have to ask a better question:

Are we seeing an effect of the seed oil, or an effect of eating more ultra-processed foods?

Those are not the same thing.

Nutrition is rarely about one ingredient in isolation. The bigger picture matters.

How long should you walk after a meal?You don’t need a long workout or a power walk to make movement part of your meal r...
09/12/2026

How long should you walk after a meal?

You don’t need a long workout or a power walk to make movement part of your meal routine.

Even a short, easy walk may support a healthier glucose response compared with sitting after eating.

If you have the time, around 10 minutes of easy to moderate walking after your main meals is a practical target.

Only have 5 minutes? That still counts.

Walk around your house, your office, your neighborhood, or take your dog with you. You don’t need a gym, treadmill, or workout clothes.

The goal isn’t to add another workout to your day. It’s to make movement part of your daily rhythm.

Eat. Move. Repeat.

Save this for your next meal. 💚

Source: PMID 36715875 | DOI: 10.1007/s40279-022-01808-7

09/11/2026

The bear crawl is a powerhouse exercise disguised as a basic movement.

Rooted in developmental kinesiology, crawling reinforces the reciprocal, cross-body pattern that helps organize movement as we develop.

Each direction creates a different challenge:

✨ Forward, the legs drive the body forward
✨ Backward, the arms and shoulders drive the body back
✨ Laterally, opposite arm and leg coordinate to control side-to-side movement

Throughout every variation, the goal is to maintain a strong quadruped position while the limbs move reciprocally.

This integrates:

• Scapular and shoulder stability
• Hip and pelvic control
• Rib cage and pelvis coordination
• Core pressure and spinal stability
• Cross-body coordination
• Efficient force transfer between the upper and lower body

The key is to stay quiet through the trunk. Keep the knees hovering, press the floor away, breathe, and take small, controlled steps without shifting or rotating excessively.

The bear crawl does not simply strengthen individual muscles. It teaches the entire body to organize, stabilize, and move as one connected system.

That is what makes it such a powerhouse.

Save this for your next full-body workout, and share it with someone who needs to crawl before they run. 🐻

Your hips don’t have to hurt to deserve your attention.Do your hips feel tight or stiff? Have you started avoiding certa...
09/11/2026

Your hips don’t have to hurt to deserve your attention.

Do your hips feel tight or stiff? Have you started avoiding certain movements because they don’t feel quite right? Or are you simply wondering what your hips need to stay strong, mobile, and functional as you age?

Join Dr. Becky next week, Wednesday, September 16, for Ask Me About Hips, a free live Q&A focused on hip pain, mobility, strength, and movement.

Bring your questions. Learn more about how the hip supports movement, what may contribute to discomfort or stiffness, and how strength and mobility work together.

🗓 Wednesday, September 16
⏰ 12:00 PM EDT
📍 Live on Zoom
💚 Free to attend

You can ask your questions live, so come curious and bring what you’ve been wondering about your hips.

We’d love to have you there.

You don’t need a long workout after a meal to get the benefits of moving. Sometimes, a simple walk is enough. 💚Even a fe...
09/10/2026

You don’t need a long workout after a meal to get the benefits of moving. Sometimes, a simple walk is enough. 💚

Even a few minutes of light walking can be a practical way to get your muscles working while glucose from your meal is entering circulation.

A good target? About 10 minutes of easy to moderate walking after your main meals.

And it doesn’t have to look like exercise. Walk around your house. Walk around the office. Take the dog out. Walk around the neighborhood.

No gym. No treadmill. No changing clothes. No need to break a sweat.

The goal isn’t a perfect workout. The goal is to get up and move.

Save this for your next meal and send it to someone who could use a simple reminder to move after eating.

Source: PMID 36715875.

09/10/2026

Own antirotation before you train rotation.

Before you can create powerful rotation, you need to be able to resist it.

The Pallof press teaches the body to maintain position as an external force tries to pull the rib cage and pelvis into rotation.

The goal is not to brace as hard as possible.

It is to create enough pressure and whole body tension that stability becomes reflexive. Your deep core, obliques, diaphragm, pelvic floor, hips, and shoulders coordinate automatically to keep you organized while your arms move away from your center.

What this builds:

✨ Rib cage and pelvis control
✨ Efficient pressure management
✨ Rotational stability
✨ Better force transfer
✨ A stronger foundation for lifting, running, throwing, and changing direction

Own antirotation first. Then rotation can become more powerful, controlled, and efficient.

Stay stacked. Exhale as you press. Do not let the resistance change your position.

Save this for your next core session, and share it with someone who wants to build stronger rotational control.

Comment THRIVE to schedule a Discovery Session.

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