Art of Moving Strong

04/27/2026

Get your beast on.

This exercise has been compared to a plank in terms of helping build core stability and joint resilience. Same same, but different.

Test yourself. Can you hold it for 20 seconds?

For mastery aim to build 3 sets of 60 seconds. Add 5-10 seconds per week from your baseline.

This exercise pairs magnificently with deadlifts.

⭐️I work 1 on 1 with people who want to integrate Animal Flow into their current strength training program ⭐️

04/22/2026

Working on shoulders but afraid to lift heavy? Marry weight and tension! Plus hit front and side delts with this exercise.

04/19/2026

Lazy weekends give me a flabby weak lower belly and back pain 😩, but this stretch helps me a lot ☺️.

It took me years to learn that the abs and the back work synergistically, they are opposing forces and when in balance like is just better in my body.

04/18/2026

Happy Saturday. Let’s start with a feel good stretch for your T Spine, hamstrings and hips.

01/14/2021

If you are not a Certified Animal Flow practitioner you have not heard about our jams and may not know what all the fuss is about. Jams are one of my favorite aspects about this particular discipline.

Animal Flow Jams are about connecting in flow with others.

Before 2020 I greatly enjoyed having these experiences physically in the presence of 4-20 other practitioners. The energy and the power created by flowing in group cannot be described with words easily.

During 2020 I am thankful I kept an open mind and allowed myself to experience an online Animal Flow Jam. In my opinion the virtual reality still pales in comparison to the physical reality, however I found that connecting in flow with my fellow practitioners brought a measure of exhilaration, energy and much needed hope in my life.

As an Animal Flow Regional Leader, I am hosting a 50min Animal Flow community event on Saturday 16th at 10am Eastern Time via ZOOM for non-certified practitioners, but my certified colleagues are welcome to join me as well.

I have prepared this session especially for non-practitioners so that you get to experience this aspect of being a certified practitioner which you haven't had the chance to experience so far: The utmost expression of this discipline which is flowing in connection with others.

In this Animal Flow class I will also share some important lessons in hand and feet placement to improve the ex*****on of flows and some fantastic drills to enhance coordination, core and joint stability.

There is no cost to attend :)

Send me a private message if you are interested and I will send you the link.

Happy start to your week and may the Flow be with You,

Alejandra Diaz

07/30/2020

From the war I waged against myself (red bikini), to the self love I found within myself (purple bikini), the story continues...

Perhaps you read it in my previous post, perhaps you didn't, but the red bikini stands for the self hatred that I felt and the physical transformation I got out of using that negative emotion to transform myself.

⭐ YES NEGATIVE EMOTIONS CAN BE HARNESSED TO CREAT CHANGE! Instead of letting yourself be consumed by them.

I went from 143lbs to 115lbs. Jumped on stage, placed second last in a lineup of 17 women and vowed to never ever do a bodybuilding show ever again.

Ha-HA! But there I am 3 years later in a purple bikini placing 4th at Nationals, 3 shows later and absolutely LOVING IT!

I hated my first competition, but while doing my hated 6am cardio one morning I noticed a glowy human. Yes she was literally GLOWING.

Her hair was golden and she had a smile like the SUN. I must confess I hated her for it the first time I saw her. How could she be so happy prepping for a show, I thought... that is impossible... but she was the real deal.

The presence of that person in my world planted a seed in me that made me wonder if that could possibly be me, IF I EVER COMPETED AGAIN...
.. and I did 10 more times!

Today it has been 8 months since my last competition and I feel as if though 5 years have passed because of how fast the world is changing.

Somedays I ask myself if I still want to be this person, if I still have it in me to be this person, and I don't mean a bodybuilding competitor, but A PERSON WHO IS PASSIONATE ABOUT SOMETHING! A person who wholeheartedly believes that achieving anything is possible, a person with a spark capable of transforming myself and the world...

Perhaps I will be tested yet again in some other way or form... but in the meantime I wonder...

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⭐ Warrior Camp is a free 2 week adventure for men and women seeking to reconnect with their warrior heart. Click the link in my BIO to find is if this is the spark you are looking for or visit to: artofmovingstrong.com

07/14/2020

06/01/2020

A loaded question...

05/07/2020

In all honesty, do you want to return to your "old life" ? 🤔
If you do not ask and answer this question consciously, you are left to the be controlled by the default programming of permanence. In a failed attempt to crawl back to that which was, you will encounter more pain and confusion in the future.
Let's make a thing of the past.
What has happened is calling for new ways of being, thinking and feeling. What do you want to . This is the time to ask this question.
⭐ To THROW FORWARD is the act of using your imagination, or third eye, to focus your attention on what you want to attract.
I THROW FORWARD the possibility that the material I have written in my book is going to cause a ripple effect of mass awakenings. .
I THROW FORWARD a purposeful life shared with bright spirits and minds.
I THROW FORWARD into my timeline my light in service of those who I am meant to guide.
Dare to say it or write it, today is a powerful day. THROW FORWARD a future you want to create.
Let's make a thing 💜

04/24/2020

Flow is effortless motion of the mind which extends into its physical manifestation, the body.
Entering a state of flow with your body is a lot like sitting on an inflatable floaty donut and traveling the slow river under the warmth of the Sun.
Your body is the densest form of energetical manifestation of your mind. But in flow the distinction betwee less dense and more dense vanishes. .
Motion becomes effortless.
The mind is the body and the body is the mind.
Put your favourite music and close your eyes. Let that song become your inflatable floaty and FLOW ON.
🎶🎚 X by Marx Sixma
📝 homework by 🤟