My Weekly Movement Check-in: What I Ask Myself (And My Clients)
Happy Monday, my rooted and thriving friends! As a new week lines up ahead of us, I want to chat about something that can genuinely shift how you move—physically, mentally, and emotionally—through your week: intentional movement.
Let’s face it—modern life is not set up for movement. We sleep, sit to eat, sit to drive, sit at work, drive home sitting again, and wind down on the couch (hello, Netflix). Sure, I’m exaggerating a bit, but not by much! The truth is: our bodies were built to move. And not just in the “crush a 60-minute workout” way—but in all the small, nourishing ways throughout the day.
That’s why I created this Weekly Movement Check-In—something I use myself and with my clients. Let’s walk through it together, and I’d love to hear how your week feels after trying it out 💛
Body Check: How Am I Physically Showing Up Today?
Our bodies are always communicating with us—aches, energy levels, tension, lightness, fatigue. But the question is: are we listening?
This first check-in is all about pausing. Sit still for a few minutes. Breathe. What are you noticing? Are you sore, tight, ready to bounce off the walls, or somewhere in between? Are you hydrated, nourished, rested?
This is especially helpful before a workout. I always adjust my plan based on how I’m feeling. If I feel wrecked and sluggish, I’ll skip the PR and opt for light movement and breathwork. If I’m energized, I might push a little more. No shame, just awareness.
Movement Patterns: What’s Been Working (or Not)?
Each week brings its own energy. Sometimes we’re gliding through life, and other times we feel like we’re dragging bricks behind us. That’s normal!
This check-in asks: What types of movement have actually felt good lately? What’s been energizing? What’s helped you shake off stress? Instead of forcing what you should be doing, follow what’s feeling good.
For example, I recently went on a pickleball kick—it left me smiling and energized, so I swapped one of my yoga days for a pickleball session. It’s about leaning into what brings joy that week. No guilt. Just good movement vibes.
Schedule & Rhythm: What’s Realistic This Week?
Let’s be real—not all weeks allow for the same movement rhythm. Some weeks are smooth sailing, others feel like chaos on wheels (speeding ticket not included, hopefully).
Look ahead—what does your calendar say? If you’re slammed with work and life, don’t expect yourself to hit the gym every day for two hours. Instead, block off even 10 minutes. A short walk, a few stretches, or a quick breathwork session can make a huge difference.
Your schedule might shift, and that’s okay. Skipping a workout doesn’t mean failure—it means flexibility, and I’m proud of you for still prioritizing yourself in the midst of it all.
Mindset & Motivation: Where’s My Head At?
Ah, the trickiest check-in of them all. Sometimes we move because it feels good. Sometimes we move because we “should.” And sometimes… we move when what we really need is to rest.
Take a moment to ask: What’s driving me today? Is it joy? Guilt? Stress? Discipline? There’s no wrong answer—just be curious. If you’re dragging yourself to the gym out of shame or pressure, it might be a day for something softer. Or maybe a dance break in your kitchen is more healing than any workout.
We build lifelong habits not by chasing perfection, but by honoring our own rhythms, emotions, and needs.
Closing: So, How’s Movement Feeling Today?
I challenge you to check in with these four areas each day this week. Use them to guide your movement and see how it feels to actually listen to your body.
At the end of the week, reflect—how did your body respond when you gave it what it asked for instead of what you thought it needed?
As always, I’m here if you have questions or want help tuning in.
Stay rooted, listening, and thriving 🌿
—Dr. Rachel Wolinski, PT, DPT
Roots Performance & Wellness