The Real Body Movement

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❝What classes do I wear shoes to?❞

We’ve heard this a few times recently from tours & new members, & it’s actually a great question!

𝗙𝗶𝗿𝘀𝘁… 𝗮 𝗰𝗼𝗺𝗺𝗼𝗻 𝗺𝘆𝘁𝗵

We don’t expect everyone to train barefoot all the time.

If you’ve been prescribed orthotics by your podiatrist, keep wearing them. They absolutely have their place.

What we do encourage is spending more time barefoot when appropriate, because your feet were designed to move.

Think of supportive shoes like a cast on a broken arm. They provide support when needed, but if muscles never get the chance to work, they don’t get stronger.

Barefoot training also improves proprioception—your body’s awareness of where it is in space. Thick, cushioned shoes reduce the feedback your feet send to the rest of your body. Imagine trying to eat dinner while wearing boxing gloves… that’s what your feet experience!

𝗦𝗼… 𝘄𝗵𝗶𝗰𝗵 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 𝗿𝗲𝗾𝘂𝗶𝗿𝗲 𝘀𝗵𝗼𝗲𝘀?

👟 Fusion

👟 Endure / Express Endure

👟 Warrior Fit

These classes regularly include sled pushes, rowers, air bikes &, in Warrior Fit, compromised running. Shoes provide better comfort, grip & protection for these movements.

For Warrior Fit, we recommend a good running shoe (we love a wide toe box like Altras) because the running volume doesn’t justify the injury risk of transitioning to barefoot running.

If running isn’t suitable for you, there’s always a bike option.

𝗘𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗲𝗹𝘀𝗲?

🦶🏼 Animal Flow

🦶🏼 Strength

🦶🏼 Semi-Private PT

🦶🏼 Pilates

🦶🏼 Yoga

🦶🏼 Stretch ‘n’ Restore

…we encourage barefoot training, or a minimalist shoe like a Vivo Barefoot if you prefer.

💚 The goal isn’t to force everyone out of their shoes—it’s to help your feet become stronger, move better and send better information to the rest of your body. DM us if you want to book a custom Vivo Barefoot fitting. ✌🏽

SPICED CURRY CAULIFLOWER SOUP

Serves: 4

✳️ WHAT YOU NEED
🟢 1 yellow onion, chopped
🟢 1 cauliflower head, separated into small florets
🟢 2 tsp. fennel seeds
🟢 6.7 oz. (190g) red lentils, dry
🟢 3 tbsp. yellow curry paste

✳️ WHAT YOU NEED TO DO

Preheat the oven to 400°F (200°C). Drizzle ¼ of the cauliflower with 1 tablespoon of olive oil, and season with 1 teaspoon of fennel seeds, salt, and pepper. Set aside.

Heat 1 tablespoon of olive oil in a pot. Sauté the chopped onion and 1 teaspoon of fennel seeds for 3-4 minutes until softened. Add the remaining cauliflower, lentils, curry paste, and 1 liter of water. Bring to a boil, then reduce the heat and simmer for 25 minutes.

While the soup simmers, roast the cauliflower in the oven for 20 minutes.

Blend the soup until smooth. Serve topped with the roasted cauliflower.

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐢𝐬 𝐥𝐢𝐤𝐞 𝐛𝐫𝐮𝐬𝐡𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐭𝐞𝐞𝐭𝐡.

It’s a quote often shared by Arnold Schwarzenegger, and it’s one we come back to often.

Not because training has to be hardcore.

Not because you need to “push through.”

But because looking after your body shouldn’t be something you only do when life is easy.

A lot of people don’t realise that Matt has been living with significant hip pain.

After more investigations, a hip surgeon confirmed he’ll need a hip replacement, with the other side likely to follow in the future.

The reason?

The body he was given.

He was born with an oval-shaped ball sitting in a round socket.

For almost 50 years, that shape has meant the joint hasn’t moved the way it was designed to. Over time, it’s worn away the cartilage, caused two labral tears and left bone rubbing where it shouldn’t.

It wasn’t caused by training.

It’s simply the hips he was given.

For someone who already has a complex spinal history, losing hip movement creates an even bigger challenge. With limited hip flexion, the spine is compromised —and that’s the last thing his back needs.

So has he stopped training?

Not for a second.

He’s adapted.

He can’t hinge.

He avoids hip flexion as much as possible and instead works within positions that allow him to stay in hip extension.

His lower body training now looks very different.

Half Turkish get-ups.

Sissy squats.

Swiss ball leg curls.

Bike.

Modified SkiErg.

Upper body training.

Not because it’s ideal…

Because it’s what his body allows right now.

𝐓𝐡𝐚𝐭’𝐬 𝐰𝐡𝐚𝐭 𝐫𝐞𝐚𝐥 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐢𝐬.

It’s not forcing your body to do what it can’t.

It’s respecting what it can do today while continuing to build strength for tomorrow.

That’s why we say training is like brushing your teeth.

You don’t stop because life gets busy.

You don’t stop because your program has to change.

You adapt.

Because the goal was never to have the perfect workout.

The goal is to have the healthiest, strongest body and mind you possibly can—for the body you were given.

💚

👆👆🏻👆🏼  >> ℍ𝔼𝔸ℝ𝔻 𝕀𝕋 𝕆ℕ 𝕋ℍ𝔼 𝔾𝕐𝕄 𝔽𝕃𝕆𝕆ℝ ...

“𝐌𝐲 𝐛𝐢𝐜𝐞𝐩𝐬 𝐚𝐫𝐞 𝐭𝐨𝐨 𝐛𝐢𝐠” 𝐢𝐧 𝐟𝐫𝐨𝐧𝐭 𝐬𝐪𝐮𝐚𝐭 💪🏽😂

We’ll take that problem… 🙄🤣😳😜😂

But it got us thinking…

What’s the funniest, weirdest or most random thing that’s ever stopped you from doing an exercise?

👉🏽 “My arms are too short.”
👉🏽 “My knees crack too much.”
👉🏽 “I can’t squat because I’ll get stuck.”
👉🏽 “Burpees make me angry.” 😅

No judgement… we’ve genuinely heard them all.

Drop yours below. The more ridiculous, the better. 👇🏽

💚 𝟱𝟬𝟬 𝗖𝗹𝘂𝗯.

Not because it happened quickly.
Not because life was perfect.
Not because every week went to plan.

Because she kept coming back.

Between running a business, homeschooling, farm life, family, a husband who works away, and all the curveballs life throws… she simply kept returning.

Some seasons looked like two strength sessions a week.
Some seasons looked different.

And that’s okay.

Fitness was never meant to be linear.

The people who achieve long-term results aren’t usually the ones who never miss a workout.
They’re the ones who refuse to let one missed week become a missed year.

Congratulations on joining the 500 Club Sonia. 💚

Because every session counts.