Stronger, Energetic, Happy… in Just 15 Minutes? movement

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The research is abundant – movement is an essential key to longevity and living life unburdened by unnecessary and inflammatory diseases. We could give you a hundred reasons to move, but know this: the world we live in is designed to keep us sitting, but the bodies we’ve been given were designed to move and to keep moving for life.

Sitting is putting you at risk – this isn’t news.

Did you know the average American adult spends 6-8 hours a day sitting? Add that to the 7-8 hours on average spent sleeping, and that’s close to 16 hours of the day not moving – a whopping 66% of the day! What’s worse? People with desk-based jobs spend close to 15 hours sitting. You do the math.

It’s not the act of sitting itself that will kill you; it’s the repercussions that are the problem. Further, by sitting for long periods of time, we face a greater risk of obesity, high blood pressure, high cholesterol, stroke, heart disease, and decreased bone and muscle density – the list goes on, and we’re sure you get the picture now. Coupled with the natural physical decline we face as we age, sitting exacerbates health problems and leads us into trouble a lot faster.

In mid-life, women have more on their plates than ever. It’s an empowering time of life, but it also creates a challenge as to how we find time to focus on ourselves and our physical wellbeing.  Make no mistake, all the things we juggle every day – whether from a chair or not –can be a strain on our bodies. With such a full plate, now more than ever, we need our bodies to support us.

So, what to do? The solution is actually rather simple: move and move often.

A life-changing realization

Liz Grantham, single mom, entrepreneur, and founder of, has made it her mission to make movement and exercise accessible for everybody – no matter their lifestyle. Liz was 50 when she decided to improve her health or risk a total mental and physical meltdown.

A marketer by trade, Liz has spent over 25 years running her own company serving various Fortune 50 companies. With little time for nutrition and exercise, coupled with stress and long days and weekends spent sitting hunched behind a computer, Liz began to experience chronic pain, extreme stress, and adrenal fatigue. Out of desperation, she went to a class at the gym that changed her life forever. “Immediately, I felt better than I had in years. And as I committed to the classes, I stopped having to pop ibuprofen, I was walking taller and felt more energized every day,” Liz recalled.

During a particularly stressful trip, Liz was in a hotel room wishing she had Jannie Classen – the class instructor – available to guide her through a class. “And that’s when I knew what I had to do, not just for me, but for everyone like me.”

Along with Jannie and a team of experts, Liz developed and Integrated Movement Routines (IMRs), a movement program designed for the needs of busy midlifers!

We need to be able to move through life without the fear that as we age, our bodies will inevitably fail us. While some physical decline is natural, if we are conscious of doing as much as we can to avoid the damages of a sedentary life, we can be active, confident, and ready for whatever life throws at us.

Whether you’re 40, 50, or 60, you need to move – your health depends on it.

IMRs engage your WHOLE body, including your brain, and work all your muscles, tendons, and joints in every routine. The movement patterns of IMRs mimic the activities we do in regular life. While what you do may change as you grow older, Integrated Movement Routines will help you preserve and improve the mobility, stability, and flexibility you need to stay active and independent.  

Remember, unlike other forms of exercise, which are isolated and work individual body parts with a specific goal (flat tummy or tight butt), functional movement routines are all about building a strong, functional balanced body and mind. Every workout leaves you feeling stronger with more energy and more physical power to take on anything and everything that comes your way.

Why IMRs are Really for Everyone

Covid-19 forcing us to stay inside means we’ve gotten used to doing things in the comfort of our own homes. is an ideal home-workout solution!  With little equipment or space needed and beginner and intermediate workouts of 5, 15, and 30 minutes, there are workouts for everyone. There’s no need to take 3 hours out of the day for an ineffective hour at the gym, and classes are guided by the incredible Jannie Classen, so there’s no guessing what to do next. Short bursts of effective exercise you can do anywhere, anytime? Yes, please.

IMRs are progressive so that you can improve or challenge yourself at your own pace. This is low-impact work, but don’t mistake that for ineffective: you’ll sweat a little and definitely see changes.

The changes you feel are most significant. You’ll feel more stable, flexible, mobile, and strong. Balanced and focused. Empowered.

Added bonus: there is a 21-day introductory course for beginners and intermediate to get you into the flow and get a feel for IMRs and the classes. You can do it in your 30-day free trial!

Head to if you’re ready to focus on your health and break the habits of a sedentary lifestyle today!


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