Arrow Movement

“Back to life, back to reality.”

It’s been six months since my wife and I welcomed our first child (Ciro). What a magnificent journey it’s been so far.

While the energy struggles are real, I’ve been enjoying finding creative new ways to stay active. Prioritizing some form of movement every day has helped keep me sane and healthy during a time when motivation is often in low supply.

I’m excited to keep striving toward finding my new stride with exercise and wellness, and to help model some healthy habits for my little man!
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Did you know — moving your body early in the day can offer a wide range of benefits?

We believe the best time of day for a workout is whatever time you can do it, and more importantly — do it consistently.

But if you are able to occasionally sweat with the sunrise, multiple research studies show you’ll likely reap some serious rewards.

In addition to making it more likely that you’ll establish a sustainable fitness routine (morning workouts leave less room for excuses!) exercising in the morning appears to have a beneficial effect on energy levels, alertness, focus and decision-making; all things that can encourage more productivity throughout the day.

Although it might feel counterintuitive at first, early morning exercise may also improve your sleep cycle. Morning movement can shift you circadian rhythm so that you naturally feel more alert in the morning, and more tired in the evening (helping you fall asleep faster and easier).

Combine these things with the overall mood boost you’ll feel from pumping your body full of endorphins, and you might find yourself trading your morning cup of joe for a morning yoga flow.
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Nothing like getting in a morning sweat and having the day ahead of you. Get up, get moving.
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What makes getting a daily dose of body movement feel even better? Inviting your best friend to join you! Especially those friends with furry ears and four legs.

Whether it’s a run through the park, a jaunt around the block or just a quick walk downstairs to change your laundry, involve the ones you love in your daily exercise goals; there’s incredible power in community!
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Daily mobility is a must for longevity. The ability to move freely through all planes of motion will set you up for things like every day activities (walking the dog, reaching into kitchen cabinets, opening doors, etc), resistance training, sports and any other physical activities.

Even if it’s just 5 minutes a day, incorporating this into your routine will change your life. If you’re not sure where to begin, shoot us a DM and we can set you up!
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Adding warmth to your greens this time of year is 🙌🏼 during these colder months🥬
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Potato Wedges: tossed in extra Virgin olive oil, 21 seasoning salute, paprika, sea salt and pepper. Cook in air fryer at 400° for 20 mins shaking half way through. Mixed
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We’ve got the air fryer potato wedges, cannellini beans, hummus here added to our bed of greens along with radish, tomato, 🥑, h**p seeds, and lemon!
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Easy Friday meal packed with flavor 😬
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••Arrow New Year Kick-off••

Each year, many of us make new year’s resolutions focused on fitness and health with the best of intentions. These can often be tough to keep up, though, because people lack the support and accountability to see them through.
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That’s why the team at Arrow Movement is going to be offering a personalized two-week exercise program starting on January 2nd.
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The full program will cost $200 (which is often less than what just one or two personal training sessions cost!)
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The goal is to work closely with participating pack members to firmly establish some sustainable habits that can be kept up all throughout the rest of the year.
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Our founders Leah and Frankie will be creating personalized fitness training plans for each participating member, and will be connecting with them through virtual sessions 3-4 times/week throughout the two weeks to encourage accountability.
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Because we will be working so closely with each participant, we’re only accepting 10 members into the program for the time being (first come, first served)
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If you’re interested in joining, or if you have any questions about the program please shoot us a DM and we’ll get you set up!
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Arrow at 4 weeks •

••21-day Workout Challenge••

The holidays are right around the corner, and while that typically brings about plenty of festivities and celebration — that can also make it feel a bit more challenging to maintain a healthy mix of movement.

This year, Arrow Movement is looking to help kick-start some positive momentum behind your movement habits heading into the winter months. When done with intention and consistency, regular exercise can absolutely be compatible with rest, relaxation and the occasional indulgence that we all enjoy this time of year.

Looking for some help when it comes to achieving that balance?

Join Arrow Movement’s 21-day November Challenge, kicking off on November 1! For three weeks, participants will be challenged to complete a variety of daily movement-related tasks ranging from full Arrow Movement routines and burner progressions to simple mobility exercises and meditations.

What makes participating in this challenge even better? Your sweat and hard work will help to support a great cause!

At Arrow’s request 🐺 100% of the proceeds we collect from challenge participants will be donated to the , a non-profit dog rescue that provides care and safety for dogs with extreme medical, behavioral and other special needs. Visit their Instagram account to check out some of the amazing work they do.

Interested in participating? Visit arrowmovement.com/join-now/ or click the link in our bio, to sign up for the 21-day challenge, choose a donation level you’re comfortable with and get ready to move! You can join now through November 1st.

Questions? Shoot us a DM!
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••Accountability••

You’ve heard us talk a lot about personal accountability, and that’s because it’s an important skill; it’s like a muscle that needs continuous training to maintain.

Holding yourself accountable to an exercise plan is a great way to practice this skill every day. When we set movement goals, often times these are the goals that get bumped to the bottom of our priority lists; excuses are plentiful! “I’m feeling tired”, “I’m too busy today”, “I’ll do it later tonight/tomorrow/the next day” etc., etc.

What if, instead, we strived to show up for ourselves in the same way that we show up for friends or loved ones when we make a commitment?

Stay accountable to yourself, just as you would to those you care about.
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There are some who have sweated their way through outdoor workouts and adventures all summer long.

And then there is Arrow, who parked it in front of an A/C unit and decided to reverse-hibernate until cooler temps returned.

Well he’s here and happy to tell you . . . the first day of fall is just days away!

All of us at Arrow Movement (but especially Arrow) are looking forward to heading into this next season together.
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Arrow Movement’s live virtual group classes will be kicking off this week on Wednesday at 6:30PM (EST).

Classes will be hosted on Zoom, and will run for 45 minutes. All you need is your own body weight and a solid internet connection!

Going forward, Leah and Frankie will be hosting classes on Mondays, Wednesdays and Fridays at 6:30PM (EST). And for the next 30 days, classes will be free to all monthly members!

To secure your spot, just shoot us a DM and we’ll send you an access link.

We can’t wait to see all of you!
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