Feel Better with Just 9 Minutes of Mind-Body Movement Flow

If you’re feeling stiff, sluggish, or puffy in the mornings, it’s time to add this mind-body movement flow into your daily routine. For months now, I’ve been doing this simple but powerful set of moves right in my backyard – and y’all, it works! This routine is energizing, low-impact, lymph-boosting, and fun enough that even my teenager (sometimes) joins in.

These movements, inspired by my friend Mike Holland and rooted in things like Tai Chi and breath work, are designed to wake up your body, boost circulation, and get your lymphatic system moving again. Most of us never think about lymph flow, but it’s key to reducing inflammation, swelling, and brain fog.

We go through eight different moves—bunny hops, trunk twists, ballet squats, and more—each just one minute long, with short breaks in between. No gym, no gear, no pressure. Just movement, breath, and a little fun.

💪 You don’t have to be a fitness instructor. I’m not. My daughters aren’t. But we do feel more energized, less puffy, and ready to take on the day after just 9 minutes.

👉 Watch the full video above and follow along with us. Laugh with us, feel the burn, and then grab yourself a steak.

Ready to Feel Even Better? Join Our Coaching Group!

This flow is what I call the bacon bits on the omelet—a little something extra. But the meat and eggs of real transformation? That comes from following the carnivore basics, staying consistent, and getting support.

In my coaching classes at My Zero Carb Life, we go beyond just food. We talk about movement, breath work, stress management, and how to fuel your body without fear. Best part? You’ll be part of a group of folks just like you—your very own carnivore tribe.

Ready to finally feel supported, energized, and confident in your journey? Let’s get started.