My 4 Pillars – Move


In this next blog, these are my thoughts and take-aways from the book, The 4 Pillar Plan, about how to add in the movement to your day. Helping you see that it is possible to change to a lifestyle that will help you and your family for life and not just short term fixes.

I found the word move or movement, rather than exercise, so much easier to say and so making it easier to put into action. You don’t need to buy a gym membership or expensive clothes to be able to move. 

You can use what you have got at home already and make movement part of your daily routine.


Start by going for a walk. Getting outside in the fresh air, whether it is sun shining or raining, just enjoy being outside. A 15-minute walk allows you to get away from your desk or environment you work in and have a break. Take time to think, listen to music or a podcast, all while you are moving. You can walk anywhere and doesn’t have to be in the woods or some nature trail, just get out in the open and go for a walk.

People, Man, Woman, Walking

Strength Training

Add in some strength training to your movement. Simple exercises like squats or lunges, using your bodyweight, activating the muscles that haven’t been used for a while and start feeling the benefits. Add in some press-ups and if you find them difficult, start from the knees or lean into a wall and push yourself away. Just a few reps to start and then build up slowly. 

There are no rules to follow, have fun creating your movements and at a time that fits in with your schedule. If you do it at a time that suits you, you are more likely to succeed.

HIIT Training

HIIT training has been made popular by Joe Wickes (The Body Coach) as he gets the country moving. 

Image result for body coach photos

HIIT or High-Intensity Interval Training is where you train in short bursts of high energy and normally only for about 15 minutes. I have found this type of movement effective as it fits into my diary easily, I can do it at home, and it is over quickly. I feel so much better after knowing that it is done for the day and only taken a short while to complete.

Movement snacks

Love this idea. Adding in a movement when you make a cup of coffee or walking up the stairs adds movement into your routines. A small number of reps of the strength exercises and only for the time it takes the kettle to boil. How cool is that?

I hope you found this useful and it makes up part of the four pillars. Look out for the next one and be sure to like Kev Field Coaching on social media for information on how I’m giving back and helping others to succeed and grow in this ever-changing world.