3 articles
64 videos
21 Days

If a busy schedule makes it difficult to stick to new things, this course is designed to help you make integrated movement a habit in only 15 minutes a day! The movements are uncomplicated, and all you need is an online device, exercise mat, room to stretch your arms and legs, and a commitment to finding and maintaining your physical freedom. People often ask us why IMRs are important. The answer:

  • IMRs improve your mobility, stability, flexibility, which enables you to do more with less pain
  • IMRs strengthen your muscles and improve your balance, helping prevent injuries
  • IMRs give you greater physical freedom: the ability to move freely without pain enhances your quality of life 

Please remember to click the "start course" in the top left on your home page, or at the bottom of the course page! 


TheOptimal.me is not a medical organisation and we do not and cannot give or purport to give you any medical advice or assistance in whatever form, nor do we prescribe the use of any technique as a replacement form of treatment for physical, mental or medical problems.

You are solely responsible for evaluating and assessing your own health and wellbeing and whether, in all the circumstances, you should access and use the contents provided on the Website. We encourage you to seek appropriate medical advice or assistance before embarking on any use of our services

    Course content

    Before you start

    We’re making it as easy as possible for you to find your own Physical Freedom! The hardest part is making sure that you keep doing a daily IMR, and First Steps to Physical Freedom is designed to help you do just that!

    1. Make a commitment: I am ready to to do what I need to stay active and independent today and into my future
    2. Download the assessment material. Healthy habits are easy to form – as long as you are willing to invest a tiny bit of time to learn from the experts. Download the Personal Progress Assessment and Personal Progress Tracker worksheet so you can easily track your habit.
    3. Prepare for your routines. 
      • All you need is a mat, the right place or space, and the right time of day
      • Finding the right time of day is essential if you truly want to create a consistent habit
      • Take a few minutes each day to listen to the Healthy Habit Hacks for guidance

    Please remember to click the "Start course" when you're ready!

    2 Articles
    1 Video
    3 Additional resources
    Additional resources:
    Helpful Habit Tracker
    Personal Progress Tracker
    Personal Progress Instructions

    Day 1

    Welcome to Day 1 of First steps to Physical Freedom! We hope you’re set up and ready to get moving? Remember to check your emails for extra information and helpful tips and tricks.

    3 Videos

    Day 2

    Celebrate good times, come on! Don't forget to check your mails... Enjoy today's routines!

    1 Article
    3 Videos

    Day 3

    Welcome to day 3! Have you found the right time to do your routines?

    3 Videos

    Day 4

    How best do you set yourself up for success?

    3 Videos

    Day 5

    Forgetting to move is no excuse! Get set up and enjoy today's routines. 

    3 Videos

    Day 6

    Habit comes through repetition. Don't let yourself down – keep doing your IMRs daily. Head to your mails for more.

    3 Videos

    Day 7

    Observing your progress is the best motivation. How are you feeling after a week of IMRs?

    3 Videos

    Day 8

    How are our bodies impacted by sitting? Head to your mails for more on how IMRs can genuinely make a difference.

    3 Videos

    Day 9

    Movement has a significant impact on brain health, mood, energy and sleep. How? Have a look in your mails for today's letter.

    3 Videos

    Day 10

    Today we discuss how music can improve your workout! Check your mails for the details.

    3 Videos

    Day 11

    Make sure that IMRs are easy for you to do. That means getting your set up right and slotting it in where it makes the most sense.

    3 Videos

    Day 12

    Why do you need to do this daily? As they say, Rome wasn't built in a day and neither is a ew habit! 

    Don't forget to check your mails!

    3 Videos

    Day 13

    It's time to assess your progress! You've nearly completed your second week of daily IMRs and we know you'll be feeling and seeing the difference. Do your personal progress assessment again to see how far you've come. Remember - even the smallest amount of progress counts. 

    3 Videos

    Day 14

    Remembering why you chose to do this. Often we need to remind ourselves about our motivations for starting something new, and why we should stick to it!

    3 Videos

    Day 15

    Live the mantra! Have a read of today's seriously meaty mail to learn about flexibility, stability and mobility.

    3 Videos

    Day 16

    Be your own inspiration. Remember to celebrate, and remember to check your mails!

    3 Videos

    Day 17

    Now is the perfect time to think about how you optimise your journey to physical freedom. The food you eat plays a significant role in making sure your body works better. Take a scroll through our Nutrition section!

    3 Videos

    Day 18

    Having fun is half the work done! Your body and health are yours to maintain, so make sure you enjoy doing it.

    3 Videos

    Day 19

    How does movement impact inflammation? Check your mails and these articles for more!

    3 Videos

    Day 20

    Life gets busy, our routines change and things we know are important but just don’t seem a top priority start slipping through the cracks. Your health simply can’t be one of those “things”.

    3 Videos

    Day 21

    Well done! It's the last day of your 21 days, but not the end of your IMR habit! The next 90 days is critical for you to truly solidify the habit and feeling good!

    3 Videos
    Once you’ve enrolled you will be redirected to the course you have selected. You can choose to start immediately or later.