Movement For People Who'd Rather Not - 2. The Fonda Four

EPISODE 2 — THE FONDA FOUR

Welcome to 'Movement for People Who’d Rather Not' - part guided movement, part gentle disruption, part low-key time travel.

In this episode, Jac brings back a soft echo of the eighties with The Fonda Four - four simple, rhythmic movements designed to wake up the body without changing the feel of your lounge room :).

A little circulation.
A little coordination.
A slightly more awake version of you…

Stay for the sequence, or take the moves and make them your own.
Either way… it counts.

Warning: These moves may cause mild nostalgia, improved blood flow, and the sudden urge to say, “okay… I didn’t hate that.”

Transcript

Hi everyone, Welcome to Movement For People Who'd Rather Not. I'm Jack, This is my beloved friend Jasper, And we are here to help you interrupt stillness, Not your life. So today we have a little bit of a throwback to the 80s. I like to call it the Fonda 4. Just a wee bit of movement, So when we sit back down again on the couch afterwards, It feels even better. So if you are seated like me right now on the couch and you are thinking, This sounds like a terrible idea, I could think my body could think of nothing worse. Perfect, You are in the right place. No need to change your clothes, There's always whatever you are wearing is absolutely spot on. And just to reassure you, We are not going from zero to exercise. Who said that? That word, Not in this space, Not on me. We are going from zero to barely anything. So if that sounds good to you, Shall we amble into it? I think so. All right, Excuse me, Let's do it. Movement number one of the Fonda 4. Here we go, Number one. It's called the Reach and the Tap. Look at me go. I'm reaching across and I'm tapping with my toe. It looks like it's on the opposite side of the body but it's on the same side, Mind-boggling. And that's the move. If you want to sink into it a bit more, Boxerish, You can. I like to think I'm drawing in positive vibes, Good things, Snacks, Whatever's required in the moment. You can do a double trouble version, Double the positive vibes, Double the snacks. And back to the single. That is move number one. Incidentally quite nice on the spine and good for coordination but that's just incidental. All right, Number two. I call this one the Heel Tap. Let's do it from the side. Heel tap, Push. Two hands coming forward, One heel tapping. Again, This is the upright, Quite upright version. If I wanted to sink a little deeper, There we go, Just sink a little bit deeper into it. If you go for this version, Your legs may quietly start filing complaints but in a positive way. And there we have it, Move number two. All right, Why have I gone serious? Move number three. Look, I really love this one. It's a personal favourite. It is called the Curls. I feel like I'm six when I'm doing this. It's got a real, Hey mom, Look at me, Vibe. Look what I can do. From the side, I'm awesome. You are awesome if you are doing this move with me right now because we are complementing stillness with a little bit of gentle movement and that's all it takes to get that perfect balance, You know. I'm just going to stop for a second. The body likes to move and the body likes to be still. Two things and it's not hard to achieve that balance. You can do it in a space you love, Hand in hand, Like a little bit of a romantic even marriage. I like to think of movement and stillness as arm in arm, Otters on a river, Floating arm in arm, Up, Up the stream. There they are, Let's put them in a love heart. It's romantic and it can be because stillness complements movement and movement complements stillness but somewhere in our psyches we've been taught that it has to be hard work and it doesn't have to be done in a space you don't like, That you're not comfortable in. That romantic marriage can happen inside you and I find it happens, Especially for someone like me with my type of personality, You know, I do like hermit time and I don't like bright lights. So a space that I already love, That romantic relationship between stillness and movement can blossom. I hope that for you. All right, Now movement number three. Did we do number three? The curls? We did. All right, Movement number four. This one's called not quite slalom. You could call it, If that's too much of a mouthful, You could call it push backs from the side. It does have like a little bit of a ski situation going on, Probably a bit more like a cross-country skiing but if it was truly slalom, Probably turn like this. Let's just hop back into the not quite slalom version. If anyone did like that move, Let me know and maybe we'll dedicate a whole session to it one day or if not, I'm just gonna hand ball it to the b-sides right now. And here we go with the slalom. You can sink a bit more deeply into it but upright. Default version is perfect. There we go. That was the fond de four. Now you can hear I'm a little bit, A little bit out of breath and the heart rate has gone up a bit but not in an alarming way, Just enough to say, Hello, How are you? Good, Thanks. I'm great. Yeah, It just, It gets the blood flow going, The body oxygenated, Aeration, Brain, Good for the brain, Heart, Everything really. So yeah, Of course, Just incidental but yeah, If your heart rate goes up and you get a little bit out of breath, That's good. It's good for your health and well-being. All right. We have reached that stay or go time. If you are going, I love that you are here. Enjoy integrating these moves into your relaxation time as much or as little as you like. Those of you who are staying, Let's do it. Let's go for it together. Let's just get straight into it now. I'm going for the reach and the tap. Now, You may have noticed I haven't been counting. I didn't set a timer. I could think of nothing worse. Sometimes it's good but a lot of the time, I don't want to think at all. I want to just be on automatic pilot in this space. So the Fond de Four is perfect for that, Double trouble version. Once these moves are embedded in your system, You don't have to think about them. So you can be involved in a show, Get up and do a tiny bit of movement and you didn't even know you did it. All right. I'm going to move. My body's telling me to move into the heel tap push. Now, If you do go for the sunken version, It really depends on your relationship with your legs or your knees. My knees, For example, Have told me today that they're feeling quite entrepreneurial. I didn't know whether to trust it. As the great late Louise Hay taught us, Taught us, Not taught us, Taught us, How cute a tortoise is. Is that how you say, Plural tortoise? I'm digressing so much. As the great Louise Hay taught us, The knees are a hotspot for the expression of the ego. So if my knees are telling me they're feeling entrepreneurial, I'm going to go with that vibe a little bit, But I'm also going to be a little bit safe, Tap into my innate wisdom and say, Would that be wise to follow that instinct entirely or to be a little bit cautious? Yes, I'll be a bit cautious. So we're going to the more upright version now too. All righty, We are moving into the curls. So if you are feeling under the age of 10, You're doing it correctly. Incidentally, All these moves, These four moves, Good for the brain. Any sort of cross-pattern chaos, Great for the brain, Keeps it entertained. And now we are moving into the last one, Not quite slalom, From the side. We are moving through the snow, Pristine and glorious. Now as we head towards wrapping up, Because we're almost there, Back to the front, Back to front, Back to the front. I would like to invite you to join me, Would you, For one more thing. If you're game, If your body says yes, Would you like to join me for 10 couch squats to finish? Go on, You know you don't want to. Let's do it. I'm going for it. One, She's gone for it. Yep, I've gone for it Jasper, She's gone for it. Now at this stage, Your body may be saying to you, Your muscles may be saying, Thank you for remembering us. Four, Do apologise for the sound event, It may disturb some viewers. Nothing I can do about it. I think that's five, Remember I can't count. Slow this next one down. Your brain may be quietly updating your mood in the background. In a good way. Six, Oh nice and comfy, Fully relaxing to this one. Seven, And your circulation system may be preparing to do a celebratory lap, Eight, Because we are, We're almost there. We've just done nine and I do believe, If my counting was correct, This is our 10th, Which means we have just done 10 couch squats straight after the fond of war. Well done. That was amazing. A pigeon has just come over to congratulate us all. Thank you pigeon, Lovely to see you today. So well done everyone, Absolutely amazing. We just interrupted stillness in the most beautiful way. You know where to find me if you're looking for a little bit of gentle movement in the future. Thank you for joining me. Love that you're here. Yeah, Until next time, Sending love. Bye for now. Take care.