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Making Moves Podcast
Published by Vanja Moves
- Health & Fitness
- Fitness
This is the Making Moves Podcast hosted by Vanja Moves.
Listen on Apple PodcastsPublished by Vanja Moves
This is the Making Moves Podcast hosted by Vanja Moves.
Listen on Apple Podcasts11 min
The deep squat is a resting human position most adults have lost. When did you last sit all the way down, heels flat, ass to grass, resting at the bottom like it's a chair? In this episode Vanja covers what a deep squat asks of your ankles, knees, hips and spine, why sitting all day is the opposite position, how floor access and the sit-and-rise test predict how you age, and the step-by-step to rebuild your deep squat from wherever you're starting. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Making Moves Podcast: https://open.spotify.com/show/51jujEvcN9nE3lGq2IqRwU Mobility Kit: https://movesmethod.com/yttk · 1:1 coaching: https://movesmethodprogram.com/apply Keywords: deep squat, resting squat, ass to grass, ankle mobility, hip mobility, sit and rise test, floor access, longevity, squat mobility, how to squat deep, heels flat squat, knee pain Educational only, not medical advice.
17 min
The way you look and feel in your body today is no accident. Your environment built it, and you allowed it. Most people fight with willpower and mindset while the room they live in trains them the other way every single day. In this episode I break down the three environments running your body without your permission: physical (your street, your kitchen, your stairs), social (the people whose standard you inherit), and technology (the feed that decides what feels normal before you're even awake). You don't rise to the occasion. You fall to the level of your environment. Build the room, and the body follows. Grab the Mobility Kit: https://movesmethod.com/yttk Apply to work with us 1:1: https://movesmethodprogram.com/apply Follow Vanja: https://www.instagram.com/vanja.moves/ This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.
26 min
The body teaching you to move has been broken in more places than I can count: chronic tendinitis, two frozen shoulders, disc issues, hip flexor strains, posture problems, ganglion cysts and nerve damage in my spine. Today it doesn't break. In this episode I go through every injury and the lesson it forced on me, and the pattern that runs through all of them: the conventional approach manages problems, movement done right removes them. Your body isn't fragile. It's waiting for you to learn its language. Grab the Mobility Kit: https://movesmethod.com/yttk Apply to work with us 1:1: https://movesmethodprogram.com/apply Follow Vanja: https://www.instagram.com/vanja.moves/ This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.
1 hr 47 min
Peter Corbett built a company from his apartment to tens of millions, sold it to a public company, and retired at 38. Then he spent nine months in hospice learning to soften the part of him that only knew how to push. In this conversation we get into the difference between working hard and suffering, why you were never built to regulate yourself alone, the heart as a muscle you can train, and the whiteboard moment where he wrote you are dying and a 300lb founder went on to lose 100 pounds. If you've been telling yourself you don't have time to fix your body or your mind, your room is on fire and you're refusing to put it out.Grab the Mobility Kit: https://movesmethodprogram.com/pod2627-kit-sp Apply to work with us 1:1: https://movesmethodprogram.com/pod2627-1on1-sp Follow Vanja: https://www.instagram.com/vanja.moves/ Follow Peter: https://www.instagram.com/corbett3000/ This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.
24 min
Most people build a life and then try to squeeze a body into the leftover cracks. The job picks the city, the city picks the commute, the commute picks the schedule, and the body gets whatever's left. I did it backwards. My body comes first, and every other decision is downstream of that one. In this episode I open the whole system: five layers, the standard mistake at each, and a four-week sequence you can run inside a normal 9-to-5 with kids and a mortgage. The thing nobody wants to hear: you can't out-train your life. Your body adapts to how you live the other 23 hours, not the hour you train. Grab the Mobility Kit: https://movesmethod.com/yttk Apply to work with us 1:1: https://movesmethodprogram.com/apply Follow Vanja: https://www.instagram.com/vanja.moves/ This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.
15 min
I stood up from my desk one day and felt my body adapting to the chair without asking my permission. So I did the obvious thing. I removed every chair from my life for thirty days. No couch, no office chair, no stool. If I wanted to sit, I went to the ground and stayed there. What happened over those thirty days didn't just change the way I move. It changed what I believe about how we live. In this episode we break down why the chair quietly takes your deep squat, your cross-legged sit and your ability to get off the floor, why discomfort on the ground is information not damage, what the East understands about the floor that the West walks past, and why the twenty-three hours outside the gym matter more than the one inside it. It was never gone. It was just waiting for you to sit back down. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Ready to get your floor back? 👉 Grab the Mobility Kit: here
14 min
I want to talk to the person who feels fine. Not the person in pain, I talk to them all the time. The person who'd say their body feels okay. Because that person is often in more danger than the one who's already hurting. Pain is a signal. Feeling fine is just the absence of one. And the absence of a signal is not the same as good news. This episode is about the decline that happens quietly, in the years when nothing hurts, until the day you need the capacity and it isn't there. In this episode we break down how decline actually works (it's a cliff edge, not a slope), what your body is losing while you feel fine, the permission structure that fine creates, and how to use the window before it closes. Fine is the floor, not the ceiling. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Ready to use the window? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
13 min
I want to say something that's going to make a lot of people uncomfortable. Your body is not the problem. Your standards are. The stiffness, the weakness, the chronic pain, the body that feels ten years older than it should, none of that happened to you. It's the consequence of what you've been willing to accept. And the good news is that standards are the one thing you have complete control over. In this episode we break down why physical weakness is almost never a physical problem, the excuse architecture of age, injury, time and genetics, the difference between a goal and a standard, and what raising the standard actually looks like in the quiet moments nobody sees. The body doesn't lie. It just reflects exactly what you've been asking of it. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Ready to raise the standard? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
11 min
I walked away from the gym for ninety days because I was scared of what I'd lose. Turns out the thing I was afraid to lose had quietly been running me for years.This episode is about the difference between needing something and choosing it. I stripped out every weight, every machine, every bit of structure I'd built my identity on, and asked one question: what am I actually made of without all of this? The answer rebuilt how I think about strength, dependency, and where capability really lives. In this episode we break down why the gym becomes a psychological crutch, what crawling, hanging and carrying exposed that years of pressing never did, why my body changed without a single change to my food, and the difference between training for a number and training for a life. The strength was never in the iron. It was in me the whole time. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Ready to build strength that travels with you? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
19 min
A coach said my last reel was too harsh. So I went on the podcast and made it harsher. The wellness industry is a $5 trillion scam built on the lie that your body is fragile. I break down the four-stage playbook the industry runs on you. I name the businesses getting rich off your decline. I walk you through the pain science behind why soft coaching literally programmes pain into people's bodies. And I give you the joint-by-joint truth about why your knees, hips, and back actually hurt. If you've been doing the modified version for ten years and you're still in pain, this one's for you. Work with Vanja: Mobility Kit: https://movesmethod.com/yttk 1:1 Coaching: https://movesmethodprogram.com/apply Follow on IG: @vanja.moves This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions.
20 min
Movement, when you pay attention to it, is one of the most honest things about a person. Words lie. Posts lie. How someone moves, you can't really fake. About 400 years ago a French philosopher gave us an idea that's been running quietly in the background of how we relate to our bodies ever since: that you are one thing and your body is another. A vehicle. A biological carrier. Something to be managed, decorated, fixed, fought. In this episode Vanja takes that idea apart. Why most of what modern people call psychological — anxiety, numbness, restlessness — is actually a body that hasn't moved, hasn't been listened to, hasn't been inhabited. Why most of what we call "loving our bodies" is actually managing them from outside. Why coming back into your body sometimes hurts before it heals. And why the only relationship that lasts from your first breath to your last is the one most people never deliberately have. You can't love something you don't live in. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Ready to start being in your body? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
19 min
There are two versions of you at 80. Same height, same weight, same genetics, same knees, same hips, same back. One of them wakes up tomorrow and squats down in the garden to pull a weed. Stays there for ten minutes. Picks up her grandkid, actually lifts him, spins him around. Sits cross-legged on the floor for a card game and stands up in one motion at the end. The other one can't get off the toilet without a rail. Same person. The only thing different between them is what happens in the next 30 years — the 30 years that are happening to you right now. In this episode Vanja unpacks why the script we've all inherited about aging — managing in your 40s, compromising in your 50s, declining in your 60s, depending in your 70s — describes a population that has been sitting in chairs for sixty years. That's not aging. That's inactivity aged. Why accommodation is how independence quietly dies, one small agreement at a time, over thirty years. Why physical dignity is the foundation of every other kind. And why the 80-year-old you are building right now has no voice except yours. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Ready to invest in the 80-year-old you? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
16 min
Every adult you know has lost what every seven-year-old has for free. Squatting for hours in the dirt. Hanging from things. Sitting cross-legged through a whole movie. None of it was exceptional — it was the baseline specification of the species you belong to. This episode is about the trade civilization quietly made with your body. Schools, offices, cars, phones, furniture, shoes — all real gifts. The bill was small and daily and invisible. You paid with the squat. You paid with the hang. You paid with the ability to sit on the floor. And the cruellest part isn't the loss — it's that you stop being the self that ever had it. In this episode we break down why what we call "aging" is mostly decades of disuse wearing its costume, why your body responds faster than it has any right to when you start patiently reclaiming what you stopped asking of it, and why this isn't construction — it's archaeology. The body you had at seven is still in there. Where the hell have you been. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/movesmethod/ Ready to start the dig? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
12 min
You’ve been training consistently. Your numbers are going up. You look capable. And your body still breaks down. That’s not bad luck. That’s end-range vulnerability — and it’s the single biggest gap in how most people train. Most programs build performance in the middle of your range. Which produces a body that performs in the middle of its range. Fine — until life asks for the edges. And it always does. Without warning. In this episode we break down what end-range strength actually is, why your nervous system treats unfamiliar ranges as threats, what the research says about full range loading, and exactly how to start building the capacity that holds your body together when life puts it somewhere it didn’t plan for. Strong in the middle is not strong. It’s rehearsed. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Ready to close the gap? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
12 min
You’ve been stretching the same spots every morning for years. And you’re still tight. Still stiff. Still wondering why nothing is changing. Here’s what nobody tells you: stretching doesn’t change your tissue. It temporarily convinces your nervous system to allow more range. A few hours later you’re back to where you started, because nothing was trained. Nothing was actually built. In this episode we break down the real science of what happens during a stretch, why flexibility and mobility are not the same thing, why you can be extremely flexible and have almost zero usable range, and what actually creates lasting change in how your body moves. Stop trying to lengthen what’s tight. Start training it. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Ready to build range you actually own? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
3 min
Most fitness coaches are teaching you how to exercise. Not how to move. And those are not the same thing. One builds a body that performs inside a gym. The other builds a body that works everywhere under any demand, for the rest of your life. The gap between these two things is where most injuries live. And most coaches have no idea it exists. In this episode we break down why the certification industry is producing coaches who can build a body that looks capable but isn’t, what real movement competency actually looks like, and how to tell the difference between a coach who knows exercise and one who actually knows movement. Strong in a gym is not strong. It’s rehearsed. And there’s a difference. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/makingmoveswithvanja/ Ready to move the right way? 👉 Grab the Mobility Kit: https://movesmethod.com/yttk
10 min
Your gym made you strong. But strong in a very specific, very narrow, very predictable set of circumstances. Most people training consistently still get injured picking up groceries, tweaking their back reaching into the back seat, or slipping on wet tiles and not being able to catch themselves. That's not a fitness failure. That's a nervous system gap. In this episode, we break down why the obsession with perfect form is quietly making you fragile, what movement intelligence actually is and why you lost it, how your nervous system prunes the movements you stop practicing, and how to train for the unpredictable world you actually live in - not the controlled environment of a gym floor. Strong in a straight line is not strong. It's rehearsed. And there's a difference. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/makingmoveswithvanja/ Ready to build a body that's actually resilient? 👉 https://movesmethod.com/yttk
13 min
Rest when it hurts. Protect the area. Wait it out. That's what we've all been told and for millions of people, it's exactly why they never fully recover. Most chronic pain isn't caused by damage. It's caused by a nervous system that's been running on high alert for so long that it produces pain signals with less and less provocation. The more you avoid, the more sensitive you become. The more sensitive you become, the more everything hurts. In this episode, we break down the actual science of pain, what it is, where it comes from, and why your brain creates it. You'll discover how to tell the difference between pain worth pushing through and pain that needs your respect, why progressive movement beats rest for most chronic presentations, and how to rebuild capacity in the ranges your body has been avoiding. By the end of this episode, you will never think about pain the same way again.
27 min
Most people don't think about muscle until it's too late — until they can't get off the floor, until they fall, until they're in a hospital bed wondering how they got there. But muscle loss doesn't start at 70. It starts in your 30s, quietly compounding every single year. In this episode, we break down why muscle is your most important longevity organ — how it regulates blood sugar, protects your brain, prevents falls, and determines how independent you'll be in your 70s and 80s. We also cover the science of grip strength, BDNF, metabolic flexibility, and why a nursing home study of 87-year-olds should completely change how you think about aging. This is for anyone who thinks they're too old to start, too busy to train, or too far gone to reverse the damage. You're not. Your muscles are waiting to respond — they don't care how old you are, only the stimulus you give them. This content is for educational purposes only and is not intended as medical advice. Always consult healthcare professionals for personalized guidance regarding health conditions. 👉 Grab the kit here: http://movesmethod.com/yttk Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/
10 min
You've been told to count calories. You've also been told it's obsessive and toxic. So which is it? Most people are stuck between two extremes — logging every grape they eat, or completely ignoring what's on their plate and wondering why nothing is changing. The truth is somewhere more useful than either camp. In this episode, we break down what you actually need to know about food, fuel, and why building nutritional awareness is the fastest shortcut to results that last. You'll discover: Why most people are unknowingly eating the wrong amounts — even when they think they're eating clean The real difference between protein, carbs, fats, and fiber — and which one to prioritise first Why the "healthy salad" might be sabotaging your progress How to use tracking as a short-term education tool — not a lifelong obsession What true intuitive eating actually looks like (hint: it's not guessing) Stop hoping your nutrition is right. Start knowing. This episode gives you the framework to understand your food, make better decisions, and eventually put the app down for good. Instagram: https://www.instagram.com/vanja.moves/ The kit: http://movesmethod.com/yttk
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Observed July 31, 2026.
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