WEEK 3 // WILD MOVEMENT 🌞👣🌲

Moving with Intention to optimize your Health

Welcome to Week 3 of the 6-Week REWILD!

We hope you're stepping into this week with a lighter toxic load, and peace of mind after last week’s challenge 🌞

Here’s your reminder to continue pursuing your goals from Weeks 1 & 2 as we introduce a new goal for Week 3.

Each week of our 6-week challenge builds on the previous goals, so you'll maintain all prior goals while adding new ones to keep progressing!

Wild Movement 👣

This week’s challenge is all about Wild Movement ~ movement that’s restorative, aligned with your body’s biomechanics, and integrated with nature.

Exercise should not be about punishing your body with calorie burn; it’s about signaling strength, stability, and vitality to your fascia & nervous system, while expanding your energetic capacity.

What is Wild Movement?

Movement is medicine - when it’s done with intention. Wild Movement is about moving in ways that honor your body’s natural biomechanics, restore (rather than deplete) your energy, and connect you to nature. Here’s what makes it wild:

1. Aligned with Your Body’s Natural Frame: Movements that translate to real life, & support how your body is designed to move

2. Outdoors in the Elements: Moving under natural light and in nature to enhance health optimization through grounding, proprioception, and sunlight

Why does this Matter?

Movement is information. Most people view movement as just calorie burn - but it’s so much more. We must tune in to the signals we are sending the body when we choose how to move:

✅ Signaling Strength - Supporting and building muscle mass directly increases metabolic health, and strengthens your structural frame.

❌ Signaling Survival - Chronically depleting workouts actually down-regulate the metabolism, signaling the body to reduce muscle mass, movement, energy output, and non-essential functions like digestion, fertility, and overall vitality.

✅ Signaling Stability - Supporting your fascia - the connective tissue web holding together your muscles, organs, and bones - is vital, as it holds the shape of your nervous system.

❌ Signaling Instability - Erratic, depleting workouts like excessive cardio or calorie-driven exercise can damage fascia, trigger unhealthy stress patterns.

Tell your body a story of strength & vitality through intentional Wild Movement.

Supportive Wild Movement to Embrace 

✅ Walking (20+ minutes, 3x/day): Walking is a simple yet impactful form of movement that improves insulin sensitivity, supports lymph flow, and promotes metabolic health.

✅ Outdoor Movement (1x+/day): Nature hikes, gardening, climbing, or active play under sunlight enhances glucose uptake, regulates hormones like cortisol, and improves overall metabolic health.

✅ Mobility Training (5-30+ minutes/day): Primal movements like squatting, or dynamic stretches expand range of motion, hydrate fascia, and signal strength and stability to your nervous system.

✅ Reposturing (1-3x+/week): Correct movement patterns to release nervous system patterns & tension, and rewire how your body moves in its environment.

✅ Functional Strength Training (1-3x+/week): Build muscle with primal lifts (think squats, deadlifts, pull ups) to improve insulin sensitivity, metabolism, bone density, and hormonal balance, and body composition.

Depleting Movement to Avoid 

❌ Excessive Cardio: Excessive amounts of running or cardio can signal survival mode, stressing adrenals and impairing fertility.

❌ Poor Movement Form: Uncontrolled or erratic motions strain joints and fascia, leading to dysregulation.

❌ Calorie-Burn Obsession: Chasing calorie burn triggers dysfunction, leaving you fatigued, depleted, and dysregulated.

❌ Overloaded HIIT/Circuit Training: High-intensity workouts, when overdone, can down-regulate thyroid and sex hormones.

It’s not necessarily the type of movement, but the intention behind it - are you moving to restore and align, or to deplete and survive?

Exercise to increase your capacity - range of motion, strength, ability, and energy.

Wild Movement in its True Form

Note that getting good circulation and sweat going is a positive thing - don’t fear higher intensity activities. Understand your body, and move with intention.

Also note that while running, cardio, and high intensity training might not be the best for everyone in terms of health, you should absolutely do it if it’s something you love. Treat it as a sport, and recover accordingly!

✅ This Week’s Action Item:

1. Reflect on Your Movement Habits: What kind of movement are you getting on a regular basis? Are your current movements restorative or depleting? What is your relationship like with exercise?
   Example: I get 5,000 steps per day, and I do as much cardio as possible because I want to lose weight

2. Stroll Before Scroll Challenge: This week, we are prioritizing a morning walk outside before checking emails or socials - #strollbeforescroll
   Bonus: Make a personal goal to adjust other aspects of your movement habits
   Example: I have been chasing calorie burn with circuit training sessions, and it makes me feel fatigued and anxious. I am going to stroll before I scroll, and try shifting my workouts to strength training

3. Reply to This Email: Share your reflection and goal for this week!

Optional: Track progress by replying “Done!” each day you complete your movement.

No Bad Weather: Rain, shine, or wind – embrace the elements! Wild Movement thrives outdoors.

Optional: keep track of your progress daily by replying to this email thread “done!”

📱POST ON INSTAGRAM! Share your journey, progress, and REWILDING via instagram stories, feed posts, or reels. Tag us, or invite us as collaborator @rewildculture #strollbeforescroll

As a refresher, this isn’t a one and done challenge. This is a habit stacking, kickstart challenge - what you choose to implement this week should be continued throughout the course of this 6 week challenge, and beyond.

— We don’t do quick fixes; we build lifestyles —

Stay wild, and we will see you here again next Monday for week 4.
Rewild Culture Team 🌞👣🌲