Mood Moves: How 5 Minutes of Motion Can Change Your Day
Maria Sollon, MS, CSCS, PES
Spring is the season of renewal, and it’s the perfect time to refresh your habits by starting with how you reset your energy throughout the day. Instead of reaching for caffeine or zoning out on your phone, try a 5-minute movement reset flow using your Total Gym.
What Is a Mood Boost Flow?
This isn’t a full workout, it’s a quick energy shift. The Mood Boost Flow is a short, routine designed to activate your muscles, improve circulation, and clear mental fog. It combines light stretching, breath work, and flowing strength-based movements to help you feel more:
- Awake
- Clear-headed
- Grounded
Think of it as your body’s “on switch” with a way to refresh your mindset and move forward with purpose.
Why Movement Changes the Way You Feel
Movement is a powerful tool for regulating energy and emotion. Just a few minutes of purposeful motion can:
- Increase blood and oxygen flow to the brain
- Release feel-good endorphins
- Reduce stress hormones like cortisol
- Improve focus, clarity, and creativity
It’s not just exercise, it’s mental momentum, and it works!
Why Your Total Gym Is Perfect for Energy Resets
Your Total Gym doesn’t have to be just for workouts. It can be your personal movement hub to glide through feel-good movement with ease. You can utilize the glide board to flow seamlessly through full-body moves that are smooth, low-impact, and energizing… and you don’t even have to break a sweat!
Here’s what makes it ideal for mood-boosting movement:
- Continuous motion supports circulation and fluidity
- Transitions between moves are seamless
- It activates multiple muscle groups efficiently
- You can scale the intensity up or down depending on how you feel
- Performing only a few reps are just as beneficial as a longer session
Whether you’re waking up your system or shifting out of a mid-day slump, the Total Gym can help your body and mind reconnect in record time!
Mood Boost Flow: 5-Minute Total Gym Routine
This quick reset is all about moving with purpose, breath, and ease. It’s low-stress, low-impact, and high-reward.
Directions:
- Warm-up: perform a few of your own dynamic movements to prepare your muscles and focus on moving with your breath.
- Mood Flow: Perform each movement in the following order to achieve a seamless flow.
- Set a timer to perform each movement for 1 minute. On the movements that require performing on both sides, do 30 seconds/ side.
- Connect each motion with your breath to promote physical energy and mental clarity.
- Note: Learn and practice each exercise so it feels comfortable in your body. The more you perform this flow, the better you will feel!
Set Up: Medium Level, Squat Stand OR Toe Bar
Mood-boosting Sequence:
- Down-Dog Pedals: Looses up tension and improves posture
- Forward Fold + Cobra: Build inner strength with breath focus
- Reverse Lunge + Rotate: Activates the lower body, rotates torso, and boosts circulation
- Seated Torso Twist + Spinal Roll-Down: Awakens the spine and fires up the core
- Figure 4 Pulse + Leg Extension: Opens the hips, IT band, and lengthens hamstrings
Check out the video to see how these mood boosting movements are performed on your Total Gym.
When to Use This Flow:
You don’t need a reason—just a few minutes of movement can shift your mindset and do your body good. It’s not always about having more time, but about creating momentum to move and breathe.
Try this flow:
• First thing in the morning
• Mid-day when your energy dips
• Before a big task or meeting
• After a long work session
• Anytime you feel off, scattered, or need a quick reset
Shift Your State in Minutes
Movement is a reset button you can press anytime. With just 5 minutes, your Total Gym can help you feel stronger, more centered, and ready to take on the rest of your day with no sweat required.
Save the video, revisit the flow whenever you need a boost, and let movement guide your mindset. Want to follow along in real time? I’ve got you! Just press play and flow with me over at my YouTube Channel: @groovysweat
Keep your mood strong and your energy lifted.
Maria
@GROOVYSWEAT
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