Thoughtful Movement & Fitness
Exercise is for everybody. Period.
At TMF we believe that exercise knowledge shouldn't be gatekept. Movement training should benefit everyone, not just those with the resources to pay a trainer. For this reason, TMF offers its foundational material free for all people, regardless of whether they're clients or not.
Below you'll find the TMF EZ Guidebook Volume 1. It's a living document that presents all of the information needed to begin to train in the thoughtful style, including QR codes to outside resources. It can be thought of as the textbook for training in the thoughtful style. Every TMF student receives a copy of this guidebook when they sign up for training. It's also available here, for free, for everybody and anybody to learn from.
Click the link below to view and / or download the TMF EZ Guidebook Volume 1.
TMF EZ Guidebook Volume 2 coming early 2027.
Video instructionals also available below.
VIDEO INSTRUCTIONALS
Clips from video instructionals (click images to view clips)
Resistance Training Basics (full video)
Full video 1h 38m
Parts 1 - 5 available below
**link re-directs to YouTube for FULL VIDEO
RESISTANCE TRAINING BASICS
Parts 1 - 5
Click thumbnails for videos
PART 1
Clayton introduces and explains:
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the CORE FOUR compound muscle movements: SQUATS, DEADLIFTS, PUSHES, and PULLS
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the importance of safety / "Be done when you're done."
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forming desirable mental associations
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general guidelines for movement and framework
PART 2
Clayton introduces and explains:
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SQUATS and CHAIR SQUATS
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Time Under Tension (TUT)
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physiological adaptations
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training focus
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the importance of using full Range of Motion (ROM)
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active stretching vs static stretching
PART 3
Clayton introduces and explains:
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DEADLIFTS
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the difference between DEADLIFTS and SQUATS
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RDLs (Romanian Deadlifts)
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general guidelines for safe movement (review)
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combining movements
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client independence in the fitness industry
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adding free weights (teaser)
PART 4
Clayton introduces and explains:
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PUSHES / PRESSES
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WALL PUSHUPS
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CHAIR PUSHUPS
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FLAT (regular) PUSHUPS / From the knees PUSHUPS
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nuance of 'right' vs 'wrong' in regards to movement
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progress over time
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progressive application of resistance
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how to decide between different techniques
PART 5
Clayton introduces and explains:
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PULLS
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STANDING ROWS (teaser)
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RESISTANCE BAND PULLS
- achieving meaningful results
- achieving long-term sustainability
- the reality of physiques and what people really want
- his own firsthand experience with this material
- the limitations of this work
- the strengths of this style of approach
- other available TMF instructionals
PSYCHOLOGY CONCEPTS:
MOTIVATION
Click cover image to go to PSYCHOLOGY CONCEPTS: MOTIVATION
Psychology Concepts: Motivation
Clayton presents a Psychology Today article about MOTIVATION:
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What is motivation?
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Setting goals
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Building momentum
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Persevering through difficult tasks
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How to feel more motivated
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How to manage eating / nutrition
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How to stay motivated to exercise
NUTRITION BASICS
Click cover image to go to NUTRITION BASICS
Nutrition Basics: FOR GENERAL HEALTH
Clayton introduces and explains:
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PROTEIN
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FIBER
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CALORIE AWARENESS
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risk vs reward for food tracking
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using tracking as a short-term strategy
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learn to manage nutrition intuitively
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How to use nutrition facts label
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The importance of sleep and good sleep hygiene
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How to approach each of these topics thoughtfully
