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Thoughts from our blog archives.

How to get started…

Posted by: Kevin Martin on Comments Off on How to get started…

Start Line

Congratulations! You’ve found us, and we’re thrilled! If you like what you see on our site and are ready to take the next step, please click the Book Now button in the top right corner up there. This takes you to our scheduling service to book your Strategy Session. This is an appointment with owner/founder, Kevin Martin, where we will discuss goals, exercise history, any concerns, and your schedule. We will make sure Plank is the right fit for you. The Strategy Session lasts 20-40 minutes, and there is no charge for this appointment. Thanks for visiting our site, we hope to meet you soon! -Kevin & the Plank Team

MovNat Noon Class Enrolling Now!

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Mondays, Tuesdays, and Thursdays at noon, space is limited; enroll here.

MovNat Elements Workshop

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Enroll here to reserve your spot.

Our one day workshops are designed to introduce you to Natural Movement, and give you the most important basics that you can practice in your daily life. We will focus on areas that need the most improvement and we will teach you routines that you can use and practice at home in twenty or thirty minutes a day.
6 hours of professional instruction, including short lunch and snack breaks
Safe, step-by-step progressions for all ages, abilities, and fitness levels
MovNat’s principles, and how they will change how you think about the way you move
Understanding MovNat’s approach to developing movement skill and improving fitness
Special emphasis on ground movement for restoring stability and mobility
Introduction to each of MovNat’s movement domains, from crawling to climbing
How to incorporate MovNat into your existing fitness routine
How to incorporate MovNat into an at-home practice or busy lifestyle
Supplementary materials to help you implement your Natural Movement practice

First Step for MovNat Classes: THE DOWNLOAD

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How well do you know yourself?

What are your limitations?

How capable are you?

In “The Download”, a two week initiation into Natural Movement, we will explore the essential elements of movement (e.g. balancing, rolling, crawling, lifting, throwing, etc.). You will learn how to become more efficient in each component. The Download will unlock a world that you have never experienced before, a world of limitless possibilities for interaction and exploration. It will prepare you to expand your mind and reclaim your body in our Natural Movement classes. The Download will provide you with all the tools you need to become a more capable human being.

starts Aug. 20th

Grab you spot here.

What is MovNat (Natural Movement)?

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We are extremely excited about this approach, even more so this Summer (more on that soon), and we wanted to touch on why…


The MovNat Approach


First Friday + MovNat Intro: August 3rd (5-7pm)

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This is our version of an open house meets client appreciation + game night, and (drum roll)…this month’s event will feature a brief demo/introduction to MovNat (a.k.a. Natural Movement). We are extremely excited to bring MovNat to Asheville again, and this time to stay!  (We will offer MovNat training regularly; more details on this to be announced very soon…)

Stop by on your way home or on your way out, and join us! We appreciate you and would love the chance to thank you in person, as well as get our humble community together. Beverages (adult and otherwise) will be provided, but you are welcome to BYOB if you prefer something specific.  RSVP here.

Welcome aboard Kate!

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We are super excited and quite honored to welcome Kate Martin to the Plank Team!  She is one of only two Jin Shin Jyutsu practitioners in Asheville!  Book today while she still has spots…

What does Original Strength Do?

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We’re loving this simple description of Original Strength: “The Big 5 RESETS – all honor the three pillars of human movement. These pillars are supposed to uphold and support you throughout your entire life. They make you strong from the inside out.”

What Does OS Really Do? 

Join us for First Fridays

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This is our version of open house meets client appreciation + game night! Stop by on your way
home or on your way out, say ‘hi’, grab a light snack, and play a yard game on the turf! We
appreciate you and would love the chance to thank you in person…AND we love meeting new people, so feel free to bring a friend or family member!
March 2nd will include an optional potluck, so please bring a savory dish/recipe if you plan to eat dinner with us. Beverages (non-alcoholic) will be provided. To help us plan, please let
us know you’re coming here (but if you forget, come anyway, we’d love to see you!).

Healthy AND Delicious Super Bowl Recipes

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Super Bowl party coming up? Want some healthy AND delicious recipes to share with your “team”?

Baked zucchini fries

Baked spiced chickpeas

Baked stuffed sweet potatoes

Recipes below…

sweet pot skinszuch stickssweet pot skins


  • 4 medium (7 oz each) zucchinis, ends trimmed
  • 3 large egg whites, beaten
  • 1/4 tsp kosher salt
  • fresh black pepper, to taste
  • 1 cup seasoned almond flour or gluten-free flour blend
  • 2 tbsp grated Pecorino Romano cheese
  • 1/4 tsp garlic powder
  • 1/2 cups marinara sauce for dipping (read the labels to avoid one with added sugars)


  1. In a small bowl, beat egg whites and season with salt and pepper. In a zip-top bag, place flour, garlic powder and cheese and shake well. Line pan with parchment paper and set aside.
  2. Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. Place the breaded zucchini in a single layer and spray more cooking spray on top. Bake at 425° for about 20-25 minutes, or until golden brown. Serve with marinara sauce for dipping.


  • 6 small sweet potatoes (about 2 ¼ pounds)
  • 1/2 tablespoon taco seasoning
  • ¼ teaspoon kosher salt
  • Freshly ground black pepper, to taste
  • 1 cup refried black beans
  • 3/4 cup salsa
  • 3/4 cup shredded cheddar
  • 2 scallions, thinly sliced
  • 1 tablespoons chopped cilantro


  1. Preheat oven to 400 degrees F.  Adjust oven rack to center of oven.
  2. Place whole sweet potatoes on a sheet pan covered in foil or parchment, poke each a few times with a fork. Bake until fork tender, 40-45 minutes.  Allow to cool for 10 minutes. Switch oven from bake to broil. Meanwhile in a small bowl combine black beans with taco seasoning.
  3. Cut sweet potatoes in half and carefully scoop out flesh with a metal spoon, leaving about ¼-inch of flesh intact.* Place potatoes, skin side up back on the sheet pan, top with pinch salt and pepper, and broil for 2 to 3 minutes. Remove skins from oven, turn over and fill each with black beans, 1 tbsp salsa and 1 tbsp cheese then return to oven to broil 2 minutes more.
  4. Top with each skin with scallions and cilantro and eat right away.

*Scooped sweet potato can be stored in an airtight container for 2-3 days. I like to mix it with just a smidge of butter, milk, salt and pepper and serve it alongside chicken breast.

Crispy Roasted Chickpeas:

  • Ingredients
  • 2 15-ounce cans chickpeas
  • 2 tablespoons coconut oil
  • 1/2 to 3/4 teaspoon salt
  • 2 to 4 teaspoons spices or finely chopped fresh herbs, like chili powder, curry powder, garam masala, cumin, smoked paprika, rosemary, thyme, or other favorite spices and herbs


  1. Heat the oven to 400°F: Place an oven rack in the middle of the oven.
  2. Rinse and drain the chickpeas: Open the cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.
  3. Dry the chickpeas: Pat the chickpeas very dry with a clean dishtowel or paper towels. They should look matte and feel dry to the touch; if you have time, leave them to air-dry for a few minutes. Remove any chickpea skins that come off while drying, but otherwise don’t worry about them.
  4. Toss the chickpeas with olive oil and salt: Spread the chickpeas out in an even layer on the baking sheet. Drizzle with olive oil and sprinkle with salt. Stir with your hands or a spatula to make sure the chickpeas are evenly coated.
  5. Roast the chickpeas in the oven for 20 to 30 minutes: Stir the chickpeas or shake the pan every 10 minutes. A few chickpeas may pop – that’s normal. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle.
  6. Toss the chickpeas with the spices: Sprinkle the spices over the chickpeas and stir to coat evenly. Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool, becoming addictively chewy.




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