UpRight Movement Principles

UpRight Movement Principles

To optimize health and performance for every individual, it is essential four key areas are exercised in a balanced manner: Mindset, Recovery, Nutrition/Hydration, and Movement. These elements operate interdependently and ultimately have a very powerful influence that may help with optimal gene expression. Mindset, Recovery, Nutrition/Hydration, and Movement alone aren’t enough. But together, and incorporated into daily habits, balancing these four fundamentals serve as a Force Multiplier to help you succeed now—and for life to Feel, Move, and Perform Better.


“As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.”

Ralph Waldo Emerson


Upgrading performance means upgrading behavior through improved Thoughts, Actions, and Habits.



Mindset is about leveraging the power of your thoughts to best serve you- it’s one of the best tools to manage stress. Thoughts can greatly influence your reality, and they are probably your number one asset when properly utilized. Many diet and exercise programs assume that formulating good eating habits and getting in better shape are all you need, but that only works in the short term. For true health and performance to be realized it’s essential to practice a mindset that is authentic to your values and considers the process just as important as the outcome goals. For long-term success, it’s important to create a practice that will help guide you through the process and keep you motivated toward a big-picture lifestyle change.



Lengthy workouts throughout the week can add additional physiological stress on top of the “regular” stresses of life, career and relationships. Excess stress can put your body at risk for injury. By balancing hard days with easier “regeneration” days, you allow for recovery time.

There are two types of recovery: active and total. Active recovery refers to low-intensity activities (such as golfing, walking, or gardening), while total recovery involves things like hydrotherapy, massage, and other gentle bodywork that requires little to no effort.

Many of the body’s physical and mental processes are repaired and refreshed as we sleep at night. Quality sleep (at the appropriate times) should be high on the recovery priority list, as it is essential for physical and mental regeneration and immune system function.

When we practice recovery mindset, we apply it to all the key areas in our lives, taking time away from daily tasks to refresh our minds, and even taking a break from a strict nutrition regimen to eat something “fun” but not necessarily “high quality”.



Balanced nutrition can greatly support your energy, management of stress, performance, injury recovery and emotions. Eating optimally and drinking ample amounts of water can go a long way toward protecting your health, and understanding the importance of nutrition will help you maintain good eating habits. The path to success isn’t about deprivation, but instead it’s focused on being proactive with your health by combining essential nutrient dense whole foods, water and exercise for maximum results. Instead of living to eat, we’re eating to live.


The words “movement” and “exercise” are often used interchangeably, but although they are related, there is an important distinction between them. As humans, our lives are filled with perpetual movement. Movement is a vital aspect of health and fitness. Without the ability to move without pain or limitation, we begin to lose not only our ability to do basic things like stand, walk, or lift heavy things- we lose our freedom.

We use the term exercise when we are talking about activities like going to the gym or taking a run. While these types of structured activities are an important part of the concept of movement, without healthy movement patterns, we can do more long-term damage than good.

As we say here at UpRight Movement –

Movement is Essential – Exercise is Optional.

Focusing on the fundamental movement patterns first can be supportive in helping you to live freely, with fewer limits. You can view your entire life as a potential workout! And no fitness program can compete with the results you’ll see from moving more—and moving better—every day.

Support your moment-to-moment process towards your “WHY” by being supportive of your mind/body with optimal resources and recovery fueling your change. The Pillars of long lasting change are: Mindset, Recovery, Nutrition/Hydration, and Movement. For further assistance see UpRight Movement’s Regeneration Guidelines.