Episodes

3d ago

Your sleep problem isn't actually a sleep problem. Most people think their 3AM wake-ups are about stress or overthinking. But what if it has nothing to do with 3AM and everything to do with how you spent your day? Seven hours of sitting without moving your spine. Shallow breathing all afternoon. Hips locked up from the same angle all day long. Your nervous system is doing its best, but you didn't set it up for success. In this episode, I break down how real movement throughout your day builds the foundation for deep, restorative sleep. Not melatonin, not supplements, not hacks - just understanding how your body's rhythms actually work. You'll discover why your body stays in "surveillance mode" even when you're sleeping, the simple movement patterns that tell your nervous system it's safe to rest, and how to reclaim the natural sleep your body is designed for. When you move well, you sleep well. And when you sleep well, everything else gets easier. Apply to work with me movesmethodprogram.com/apply Instagram: ⁠https://www.instagram.com/vanja.moves/⁠

Dec 12

The Osteoarthritis Lie: Why "Wear and Tear" is Toxic Misinformation. You were told you have "wear and tear." You were told to be careful. You were told to stop moving. That single piece of misinformation has locked millions of people into a cycle of fear and increasing pain.In this powerful episode, we're crushing the "wear and tear" lie and giving you the real, evidence-based roadmap for living with Osteoarthritis. Your joints are NOT fragile. Your body is adaptive, and movement is non-negotiable medicine. Learn how to build the strength, resilience, and daily routine that will allow you to train and move without fear.Stop babying your joints. Start using them. 👇 Train with me: http://movesmethod.com/yttk

Dec 5

When did you stop playing? Most adults can't remember. You didn't outgrow it. You were conditioned out of it. And that's why your body is stiff, weak, and fragile. Play isn't childish. It's how you build a nervous system that adapts to chaos, a body that moves without fear, and strength that actually translates to real life. This episode breaks down why structured exercise makes you strong in straight lines but brittle everywhere else, and how wrestling, crawling, climbing, and rolling aren't hobbies but medicine for a body that's forgotten how to be human. Train with us: http://movesmethod.com/yttk Follow Vanja: https://www.instagram.com/vanja.moves/

Nov 28

Vanja watched her 85-year-old grandmother squat in the garden for an hour, then stand up without using her hands. Meanwhile, most 40-year-olds can't hold that position for 30 seconds. This episode dismantles the lie that decline is inevitable. It's not ageing that breaks people—it's decades of neglect disguised as "getting older." Vanja shares the seven non-negotiables for building a body that lasts, why your choices today are writing the story of your 80-year-old self, and what cultures with centenarians do differently. Your future body is counting on you. Train with us : http://movesmethod.com/yttk Follow Vanja : https://www.instagram.com/vanja.moves/

Nov 21

From chronic pain and endless failed treatments to complete freedom of movement - this is my rebellion against everything the fitness industry taught me. After years of stretching, massage, chiropractors, and being told to "just accept it", I discovered what actually works. I share my journey through injuries, a life-changing surgery, and how I built a bulletproof body by rejecting passive treatments and embracing active movement. If you're tired of quick fixes that never work, this episode will change how you see training forever. Train with us: http://movesmethod.com/yttk Follow Vanja: https://www.instagram.com/vanja.moves/

Nov 14

You've been told to think positive, to visualise, to journal, to manifest. But your biology doesn't respond to thoughts. It responds to motion.Vanja breaks down why movement isn't about fitness - it's about reprogramming your nervous system, the operating system that controls everything else in your life. From anxiety to decision-making, from stuck patterns to breakthrough moments, she explains the hard science of why nothing changes until you physically move.This episode challenges everything you've been taught about self-improvement and gives you a three-step action plan to start rewiring your biology today.Train with us: https://movesmethod.com/mobility Follow Vanja: https://www.instagram.com/vanja.moves/

Nov 7

Train with us: https://movesmethod.com/yttk Follow Vanja: https://www.instagram.com/vanja.moves/ You asked, I'm answering. This episode tackles your real questions about upper back pain, scoliosis, Jefferson curls with injuries, why I don't recommend CrossFit, nutrition myths, and proof that movement at 65+ is not only possible but powerful. These aren't textbook answers. This is what I've learned through my own experience and working with thousands of students - same challenges, same goals, same frustrations. You'll get the tools, ideas, and shifts that'll help you start moving better today. Nothing changes unless you do.

Oct 30

Injuries aren't random. They're feedback from a body that's been moving in the same narrow patterns for too long. Vanja breaks down why your body didn't fail you—you failed to prepare it. She explains the 2D vs 3D problem, why pain is a nervous system signal rather than tissue damage, and how prehab and rehab are actually the same process. If you've ever felt frustrated by recurring injuries or afraid to move after getting hurt, this episode will change how you approach training forever. Train with us: https://movesmethodprogram.com/getkit Follow Vanja: https://www.instagram.com/vanja.moves/

Oct 24

Vanja goes deeper on OMAD after the first video sparked thousands of questions. She addresses protein concerns, hormone cycles for women, training fasted, and what really happens when you eat once a day for years—not as a challenge, but as a way of living. This isn't about restriction. It's about simplifying your relationship with food, reclaiming clarity, and discovering what freedom actually feels like when you stop constantly feeding and start living intentionally. Train with us: https://movesmethodprogram.com/getkit Follow Vanja: https://www.instagram.com/vanja.moves/

Oct 17

At 67, Marc is doing handstands, training for splits, and moving better than most people half his age. Four months ago, he could barely get out of his car without hunching over in pain. Sciatica, meniscus issues, frozen shoulders—he'd tried everything. Nothing worked. Then watching his father's decline from a weak core, Marc decided he wasn't going down the same path. Within one week of training with Moves Method, his body started to feel fluid. Within four months, he achieved his first handstand, eliminated chronic pain, and discovered what he calls his "holy grail"—an inner joy that won't quit. This conversation explores how Marc went from accepting ageing as inevitable to outrunning 40-year-olds on the basketball court. His transformation proves that age is just a number when you give your body what it needs: movement, challenge, and trust. His message for anyone who thinks it's too late? "Get your butt off the fence and move." Train with us: https://movesmethodprogram.com/getkit Follow Vanja: https://www.instagram.com/vanja.moves/ Podcast: https://www.youtube.com/@MakingMovesPodcast

Oct 16

Vanja reveals why Okinawa, Japan has more people living past 100 than anywhere else on Earth - and it's not genetics. Only 20% of your lifespan comes down to DNA, the other 80% is how you live. Discover how Okinawans embed movement into daily life through squatting, carrying groceries, and sitting on the floor - they're not exercising, they're living, but their life is training their body. Learn about the five Blue Zones, the power of moai (community circles), ikigai (purpose), and how to apply these principles in a world designed to break you down. If you can't get up from the floor without using your hands at 85, that fragility wasn't built overnight - it was decades of neglect. This episode will change how you think about aging, movement, and building a body that lasts. Train with us: https://movesmethodprogram.com/getkit Follow Vanja: https://www.instagram.com/vanja.moves/

Oct 3

Vanja pulls back the curtain on the fitness industry after trying everything from yoga to CrossFit to bodybuilding. She reveals why most fitness trends keep you trapped instead of setting you free, exposes the dark side of influencer culture and fake bodies, and challenges the cult-like tribalism around training methods and diets. This isn't about hating on fitness - it's about revealing what real movement actually is: your birthright, your foundation for freedom, and the ability to inhabit your body fully without fear or limitations. If you've ever felt stuck chasing quick fixes or comparing yourself to impossible standards, this episode will change how you see training forever. Train with us: https://movesmethod.com/mobility Follow Vanja: https://www.instagram.com/vanja.moves/

Sep 25

Vanja shares ten simple habits that transformed her health through small, stackable practices that built discipline over time. Discover why tracking food creates awareness, how high protein foundations stabilize energy, why cold exposure delivers mental clarity, and how daily stillness rewires your brain. Learn the power of getting addicted to outcomes, making movement non-negotiable, and creating environment hygiene. Health isn't built on motivation or quick fixes - it's built on habits, one at a time, stacked over time until they become part of who you are. Train with us: https://movesmethod.com/mobility Follow Vanja: https://www.instagram.com/vanja.moves/

Sep 19

Vanja challenges the myth that aging equals decline and reveals how movement is the key to building resilience, independence, and freedom at any age. Discover the 4 non-negotiable movements that compound into lifelong capability: squatting, hanging, carrying, and crawling. Learn why your nervous system adapts at any age and how 10 minutes of daily practice can rewrite your future. Train with us: https://movesmethod.com/mobility Follow Vanja: https://www.instagram.com/vanja.moves/

Sep 12

When I say "train like an athlete," what happens in your mind? Most people have it completely backwards. Vanja reveals why athletic training has nothing to do with stadiums, trophies, or brutal workouts. She exposes the comfort addiction that's making people fragile and breaks down what it really means to prepare your body for life's daily arena. In this episode, you'll discover: Why consistency destroys intensity every time (and how 10 minutes beats heroic workouts) The three types of people: fragile, robust, and anti-fragile (which one are you?) How comfort addiction removes the exact conditions you need for growth The four pillars every complete athlete masters for real-world strength Why your gym training might be useless choreography that fails in chaos The mindset shift that separates survivors from those who break under pressure Your future self is waiting. They're either going to thank you or curse you. Seven days. One non-negotiable. Your freedom depends on it. Train with us 👉🏼 https://movesmethod.com/mobilitytoolkit Fuel your Body 👉🏼 https://www.suppleblends.com/ Join my free Skool community: https://www.skool.com/movesmethod Follow on Instagram 👉🏼 https://www.instagram.com/vanja.moves/?hl=en

Sep 7

Most people think discipline is punishment. They're dead wrong. Discipline isn't restriction - it's the foundation of freedom. Without it, you don't get freedom, you get stuck in a body that betrays you day in and day out. In this episode, I'm dismantling the lies that keep people fragile. Real discipline isn't grinding until you puke or following some guru's 5am routine. That's punishment, not discipline. I'll share how a 58-year-old office worker went from constant back pain to feeling alive again with three simple non-negotiables. How a busy parent eliminated back pain in six weeks without "having time." Your future self is waiting. They're either going to thank you or curse you. Seven days. One non-negotiable. Your freedom depends on it. Train with us 👉🏼 https://movesmethod.com/mobilitytoolkit Fuel your Body 👉🏼 https://www.suppleblends.com/ Join my free Skool community: https://www.skool.com/movesmethod Follow on Instagram 👉🏼 https://www.instagram.com/vanja.moves/?hl=en

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Jun 30

Train with us 👉🏼 https://movesmethod.com/mobilitytoolkit Fuel your Body 👉🏼 https://www.suppleblends.com/ Join my free Skool community: https://www.skool.com/movesmethod Welcome back to the Making Moves Podcast! In this episode, I share what really happened after eating just one meal a day for an entire year. From energy levels to fat loss, mental clarity to social life—nothing was left untouched. If you’ve ever wondered whether OMAD is worth it, this is the truth you need to hear. Let’s get into it.

Jun 23

Train with us 👉🏼 https://movesmethod.com/mobilitytoolkit Fuel your Body 👉🏼 https://www.suppleblends.com/ Join my free Skool community: https://www.skool.com/movesmethod Welcome back to the Making Moves Podcast! In this episode, Discover how simply adding resting squats to my daily routine helped heal joint pain, improve posture, and unlock full-body mobility—no fancy equipment needed.

Jun 16

Train with us 👉🏼 https://movesmethod.com/mobilitytoolkit Fuel your Body 👉🏼 https://www.suppleblends.com/ Join my free Skool community: https://www.skool.com/movesmethod Welcome back to the Making Moves Podcast! In this episode, we’re answering the most common questions about mobility—how to stay pain-free, move better, and live longer without breaking down. If you care about injury prevention, longevity, and feeling good every day, this one’s for you. Let’s dive in—and don’t forget to subscribe for more movement wisdom!

Jun 6

Train with us 👉🏼 https://movesmethod.com/mobilitytoolkit Fuel your Body 👉🏼 https://www.suppleblends.com/ Join my free Skool community: https://www.skool.com/movesmethod Welcome back to the Making Moves Podcast! In this episode, we’re uncovering the real reason you feel stiff, sore, and stuck—and it’s not what you think. Whether you're active or just starting out, this insight could change everything about how you move and feel. Let’s break it down—don’t forget to subscribe for more!

May 30

Welcome back to the Making Moves Podcast! In this episode, I’m sharing 10 essential movement rules that will help you fix your body, feel better, and move pain-free. Whether you’re active or just getting started, these simple principles can transform how you feel every day. Let’s get moving—don’t forget to subscribe for more!

May 23