Let’s be honest—most of us don’t struggle with starting movement. We’ve all had that Monday where we swore we were turning over a new leaf. The problem? Sticking with it.

So why is it so hard to stay consistent with movement?

The truth is, life isn’t slowing down anytime soon. Work, family, errands—there’s always something. But here’s the good news: building a movement habit doesn’t have to mean spending an hour at the gym five days a week. In fact, the more “doable” you make it, the more likely you are to keep showing up.

Let’s walk through five key strategies that’ll help you go from “I should be working out” to “I don’t feel right if I don’t move.”

1. Start Smaller Than You Think You Should

One of the biggest mistakes people make when starting a movement routine is going too big, too soon. The 5 a.m. workouts, the 7-day-a-week schedule—it sounds great… until life throws a curveball.

Start with a habit so small it feels almost silly. Five minutes of stretching when you wake up. A ten-minute walk on your lunch break. A set of bodyweight squats before bed. These bite-sized wins build momentum, and momentum builds consistency.

Remember: you can always scale up. But if you burn out in week one, you’re back to square one.

2. Tie Movement to an Existing Habit

Want to make movement automatic? Attach it to something you already do.

For example:

• After you brush your teeth → do 10 push-ups against the counter.

• Before your morning coffee → take a five-minute walk.

• After every Zoom meeting → stretch for 3 minutes.

These little “triggers” help anchor movement into your daily rhythm. And the best part? You don’t have to rely on motivation—because it becomes a routine.

3. Make It Enjoyable (Seriously)

This one’s big. If you hate what you’re doing, you won’t keep doing it. Period.

Not a fan of running? Don’t run. Love music? Dance in your kitchen. Like the outdoors? Go hiking, biking, or even just take your dog for a longer walk.

Movement shouldn’t feel like punishment. It should feel like something you get to do—not something you have

to do. When you enjoy it, you’re more likely to make time for it—even on busy days.

4. Track Progress, Not Perfection

You’re not aiming for 100% perfect. You’re aiming for progress. And the best way to see progress is to track it.

Use a calendar. Check off the days you move. Write it down in your journal. Use an app if that’s your thing. Whatever you choose, make it visual.

Why? Because small wins are motivating. When you see that you’ve moved three days in a row, you’ll want to keep the streak going. Plus, it reminds you how far you’ve come—even if you’re only 10 minutes a day in.

5. Celebrate the Habit, Not Just the Results

Everyone loves a before-and-after photo. But the truth is, real change happens in the middle—in the quiet, everyday choices that nobody sees.

Did you stretch today? High five. Chose movement over scrolling Instagram? That’s a win. Showed up even though you didn’t feel like it? You’re doing the work.

Acknowledge the process. Celebrate consistency. And keep showing up. That’s how habits stick—not because you reached a goal, but because you became the kind of person who moves.

Movement isn’t just about burning calories or looking a certain way. It’s about feeling better, thinking clearer, and building a body that can carry you through life strong and pain-free.

The trick to making it stick? Make it simple. Make it fun. And most importantly—make it yours.

If you need help building a personalized plan that works with your real life (not against it), we’ve got you covered. Let’s build something sustainable—together.

As we are so overly fond of saying here, the quality of your life is directly proportional to how well your body functions.