In partnership with Keds, we interviewed five incredible women, who share their daily activities and the ways they think about movement as a tool to draw power. This is what they had to say…

What is the power of just moving? One of the intrinsic challenges of the lockdown period has been forcing ourselves to reconsider our daily movements – from the location we work in, to how we work out. 

As the world slowed down, we have been able to listen to how our bodies want to move, not how we feel we should move. More importantly, we’ve been able to understand what power we can draw from movement, mentally and physically. Movement isn’t something to be taken for granted, and it has the power to strengthen us. Whether it’s running a marathon, taking a yoga class or even just going for a walk, there are so many ways to draw power from within, through our own movements.

As a footwear brand, the power in movement is fundamental to Keds’ work. They created the first sneaker for women in 1916 and published The Hand-Book for Girls in the 1910s-20s to encourage young women to get out and exert their independence – a revolutionary move at the time. Now, the modernised Hand-Book for Women empowers today’s generation to move however they want to move, and be whoever they want to be. 

We spoke to five incredible women about how their relationship to movement has adjusted recently, and asked them to walk us (literally!) though a day in their lives, and where they draw power from movement.

Keri Perkins

Keri is a former Head of PR Comms who became a yoga teacher after discovering Jivamukti yoga, a world-famous style of Hatha yoga. She runs We Are Boogie Sound, teaching classes both online and in person at spaces including AllBright. 

Morning

I wake up around 7am. I'm not a jump out of bed person, so if I have to get up super early, I set two alarms that mean I can hit snooze and definitely won't oversleep. I try and chant in the morning. Because this period has sent so many curveballs, disappointments and anxiety I'm more aware I need to try and start the day well. I fast until 11.30am, but I have to eat something breakfast-like when I first eat, so I’ll have porridge or a smoothie or just peanut butter – I go through loads of it. 

If I have to work on the laptop, I generally sit at my kitchen table so I can look out into my garden or step out now and again to get inspired or if I just need a break. I'll pause to let the dog out, or take her for a walk. 

As I don't do a 9-5 anymore (not that PR is ever 9-5 or typical!) my days now are so varied. In one way they’re calmer, but running your own business means you do everything including things you might not be that good at! 

I’ve been teaching classes digitally from my living room in lockdown which felt difficult at first because it seemed disconnected, but you come back to the fact that yoga is about unity, so it doesn't matter where you are. You need to forget about yourself and focus on the connectivity message in a time when everyone is disconnected. We can still be as connected on a human level no matter the medium.

Afternoon

Usually, lunch will be a snack on nuts, fruit or some rice crackers and avocado at any time between afternoon classes, unless I’m having a lunch meeting around 1pm. If I don't move it shows. I'm more lethargic, more stressed and as a consequence ideas don't flow as well. I suppose this is the reason I ended up quitting my corporate job heading up PR comms to teach yoga, because it had such a profound positive effect on me. I wanted to teach others how to do the same.

Power in movement is being in your own body, coming into yourself, being present and authentic. When you reach that space, it feels stripped back. It’s all part of expressing yourself: realising that labels are just labels and appreciating priorities. And when you understand that concept, you become powerful. Within yoga, moving into the poses and connecting with your breath help you reach that space. 

Evening

Work can end at any time depending on when I’m teaching. I'll wind down these days by maybe hanging out with friends that live in my area – luckily where I live is a great community. I might do a yoga class or do self-practice, put on some Nina Simone or Dhaffer Youssef, maybe read something by Pema Chodron.

 I do have trouble sometimes sleeping – so I have a rule of no social media at least an hour before I want to sleep, and I’m even being careful about watching a Netflix series late at night. I like to remind myself of the power of breath and the mind before I sleep.

Iman Karram

Iman is an actor who has appeared in various shows such as All American and GLOW, as well as a personal trainer/ fitness instructor at Rise Nation and Rise Movement in Los Angeles, California.  

Morning

Pre-Covid, I typically would jump out of bed at 4.50am to teach my 6.00am class. Now, I wake up between 6.30am-7.15am and start my days with some sort of meditative practice, given what my schedule allows that day.  

The first thing I consume in the morning is one scoop of my nutrient supplement in a glass of water. Then, because I’m lucky to be with my family during this time, I usually have coffee with my mom and make myself oatmeal with blueberries before I begin training my clients over FaceTime, around 8am. Training digitally is definitely more sedentary than if I were with them in person, so I always try to do something active in the morning and early evenings. 

Training clients over FaceTime has been a challenge. I miss seeing them in person and the versatility that working in a gym allows. However it has forced me to get even more creative and think even deeper about strengthening the body, so I can still help my clients progress. 

The power in movement for me is when people use their bodies to align themselves physically, emotionally and spiritually so they can conduct themselves in a way that allows them to live happily and achieve what they set out to achieve. I define power as a force within you, allowing you to execute your desired actions and emotions and movement is a flow of that energy in your body, that betters one both physically and mentally. 

Afternoon

For lunch, I typically keep it light. I love getting smoothies from Body Energy Club in West Hollywood, which is a local business. I usually get their Blueberry Almond Acai smoothie, but I make some modifications to it – I get it unsweetened, with a coconut water base instead of almond milk, and half the almond butter – and the awesome employees have coined a name my version of the smoothie, “the Iman”. I’m that obsessed! 

Then I will be teaching more classes, or keeping up with the acting community through readings and virtual workshops. Movement is definitely part of my work and empowers me whatever I’m doing. During this quarantine period, I have learned to appreciate it more. 

Evening

Most evenings pre-Covid, I would either teach at Rise Nation or go to a hot yoga class. Now, I work out four nights of the week with my brothers. Afterwards, I either roll out on a foam roller, use a Thergun on my quads and shoulders, or give myself an at-home lymphatic drainage massage. When I was teaching so many classes a week, I loved it, don’t get me wrong, but I didn’t take the time to appreciate my own body by taking care of it in the ways that I should. So, I made it a goal to incorporate a stronger recovery routine at the end of a workout. 

 You are only as good as your last recovery. It doesn’t matter how young you are, how fit you are or how unimportant you think recovery is. Taking care of your body, as well as getting good quality sleep, is imperative. During quarantine, I realized that listening to audiobooks or podcasts in bed helps me fall asleep faster.

Alexis Pritchard

Alexis is a former Olympian boxer for New Zealand, and is now a Mindset and Performance Coach at Rebuild with Lex working with people all over the world to help them understand and unlock the power of their minds to perform to their potential in any arena.

Morning

I wake at about 6.30 and get up quite easily – snoozing just once. During lockdown my husband Cam and I did not use an alarm, and just woke up when we felt ready. Both pre- and post-lockdown, my day starts with a bike ride into work with my husband. We work in the same space, our gym Wreck Room. 

Breakfast is usually just me – a bowl of oats or Greek yoghurt, nuts and kiwi fruit or grapes. For me food is always for nourishment and enjoyment. Then I’ll do some emails and admin stuff before seeing one-on-one coaching clients. 

I don’t sit at a desk all day, and I move around as I please. If there is computer work to do I try to sit at my desk, but often I can be found sitting on the floor, my sofa, or my comfortable swivel chair. 

Afternoon

Depending on the day, we mostly bring leftovers in for lunch – something like a homemade Thai red curry or homemade lentil salad – which I have around 12.30, either on my own or standing at the counter and chatting with Cam if he’s around. After lunch I don’t have a set working schedule. No two days are really the same, which I love. I work when I want. I move when I want. 

 I like to build in exercise, especially if my day involves a lot of computer work, so I might see a friend for a run, or do a rock climbing session between work. Right now, I’m in the middle of creating an online course on overcoming limiting decisions, which means I’m sitting a lot. On days like that, I may do a 20 minute yoga session in my office if my upper back is a bit tight.

Brittany Letto

Brittany is a financial advisor in the Sports and Entertainment group at Morgan Stanley in Los Angeles, as well as an AllBright West Hollywood member, where she has hosted events like Field Day: Finance.

Morning

When I first wake up around 6am, I do about 20-30 minutes of stretching and yoga. I never miss this and this has been the best change to my routine since lockdown began. These past few months have dramatically changed the way I view and listen to my body. Before, I would be ‘on the go’ and was very focused on checking everything off my to-do list. I never slept a full 8 hours a night and ate less mindfully, as many of us do when we’re rushing from one activity to another. 

I now look to working out as a stress-reliever and a great way to start my day. My body feels energized and I work out to feel good – it has nothing to do with an ideal weight or an idea of the perfect body now. The consistency of just doing 20 minutes, but sticking to it everyday, and listening to what feels good for my body has shown dramatic results. I now appreciate my body and take better care of it.

Food-wise, I usually start my day with a green juice and then I switch over to a cold brew blended with collagen, protein, flax milk, ice and cinnamon. Try it and thank me later! Then I start work. As I am working from home at the moment, I move about during the day. I work all over my place, sometimes in bed, at the island in the kitchen, the couch, by the pool, and the breakfast nook. I am constantly moving around.

I’ve noticed that people are prioritising movement more now. The gym has been fuller post-lockdown than it was pre-lockdown. People are coming in to connect and move because they had the luxury of realising that moving got them through the hard times and began to value it more. My hope is that organisations realise that people can work from home in a flexible way, which will create more flexibility in hours and people can build it into their days, rather than around their days. 

I believe the power in movement is in discovering kindness to yourself. We tend to start any form of exercise by wanting to gain bodily strength, which can come from a place of trying to punish or change our bodies, but then we realise the power that movement has on our minds, as well as the acknowledgement of something strong within. Movement facilitates our ability to let go and be present and kind to ourselves. As the journey goes on, we realise how mind and body influence one another.

Evening

After work I go home with Cam – this can be any time between 4.30pm and 7pm depending on if I’m teaching a boxing class or not – and we cook a nice meal like homemade pizza on a wrap base, then some Netflix or reading and a bit of social scrolling before bed, and sleep about 9.30/10pm. I sleep well. Resting and taking time for yourself is essential. How can you give to others when you have not looked after yourself? I know a nice sleep sets me up beautifully for the next day.

Afternoon

Lunchtime, around noon, is when I stock up on veggies, either in a veggie burger, a wrap, or a salad. I usually go on a brief walk, or sit by the pool to work after lunch. Pre-Covid I didn’t move during the day so much. I would sit while driving to work, I’d sit at my desk all day, I would sit in the car as I would frantically drive to my workout classes to workout. Now working from home means I have more time to move, and the power in movement for me is the possibility of a total reset at any time of the day.

Evening

After work, it just depends. Sometimes I keep working, or I’ll relax by cooking dinner, going on a hike or a walk with a friend, playing a round of golf or tennis, or I’ll just read. It all just depends! This is what I have gained from truly listening to my body. I realized that my body was craving different types of movements. For example, 20 minutes of yoga now energizes me just as much as an hour of dance cardio after work once did. 

I have realized that sleeping a full 8 hours a night is crucial to my success and brain clarity. This routine shakeup has changed everything. I always wash my face and do my beauty routine before bed and sometimes I listen to music, watch a TV show, or read.

Carli Wheatley

Carli is a fitness coach and nutrition expert. She works with clients at gyms around London, including AllBright’s very own studio, and runs a personalised six week nutrition course.

Morning

I wake up any time between 7am and 10am, depending on what I’ve got on that day. I like the mornings, I wake up easily. First I have coffee and breakfast, then prepare for the day. I make a protein pancake for breakfast most days, or have a protein shake if I have less time. I eat it alone mostly because I like to have peace and quiet first thing. Over lockdown, I sat outside and enjoyed the silence. 

I sit a lot at my laptop creating nutrition plans, so I’ll take a walk to get a coffee or iced drink as a break. Or I just lay down completely flat on my back and breathe. Lockdown allowed me more time, things slowed down, so I was able to prioritise myself. Sometimes we need to not move as fast and not rush so much. Looking back, I’d say this period has taught us about how we need to stay alert to adaptations in our health, finances, and everything really. Nothing stays the same, change is inevitable, and we need to take the time to be aware of that. 

Afternoon

I eat lunch between 2pm and 3pm. For lunch I always have a protein source, maybe a chicken sandwich, or fish and potatoes. I always do some activity every day - lunchtime workouts are great! I think that’s the best time for it, along with first thing in the morning. Pre and post lockdown, it has been about choosing an activity, whether I’m in the mood or not, and getting it done for 30-60 minutes minimum, and making sure I do some stretching at least 3 times a week for 10 minutes. Exercise helps me stay sharp in all areas of life, it creates discipline and self confidence to succeed. But if I get a midweek slump I try to prioritise sleeping more, and make sure I’m being still and kind to myself. Balance is key.

Evening

Later in the day I’ll usually work with clients or run a session and eat dinner somewhere between 7 and 9pm, making sure I’ve balanced protein with good fats and a few carbs. My biggest challenge at work currently is getting people back in the gym as lockdown eases. I also find mindset shifts difficult. People give up so fast, or want results too quickly without being prepared to work for them and end up procrastinating. It can be frustrating to overcome that with them, as it’s not in my nature. 

For me, power in movement comes from being able to be independent for as long as possible. Movement is doing anything that contributes to looking after your body, and preparing your body to be strong to do basic things well until the end of your life. For example, doing squats is the same movement as getting out of a chair with ease, which will only get more difficult as we get older. It’s a cliche, but it’s the little things that count, and they give you so much power and independence.

The time I finish working depends on the sessions I’m running, it can be 5/6pm or sometimes 8pm. After work, I feel content with having given my best for the day, so I don’t feel I need to wind down specifically. I make sure that each day I’m working I am fully focused, present and giving my all. Then once I stop, I stop.