5 Ways to Transform Your Relationship With Movement - Starting Today
Stop Punishing Yourself With Exercise: How Embracing Joyful Movement Can Change Your Life
Let’s Get Real About Exercise
When’s the last time you moved your body simply because it felt good? Not to “make up” for last night’s pizza, not because you felt guilty, and not because you thought you had to - but just because it brought you joy?
If you’re thinking, “Hmm… not recently,” you’re not alone.
As both a Registered Dietitian and Personal Trainer, I’ve worked with so many folks who are stuck in the “have-to” cycle with exercise - dragging themselves to workouts they don’t even enjoy, only to end up feeling worse. But here’s the good news: it doesn’t have to be this way.
Today, I’m breaking down five simple shifts that can completely change the way you look at movement - and maybe even help you fall back in love with it.
1. Rethink What Counts as “Exercise”
Somewhere along the way, many of us learned that movement only “counts” if it’s long, sweaty, and exhausting. One of my clients once told me, “If I don’t do at least 45 minutes at the gym, it doesn’t even matter.” As a busy mom of three, you can guess how often that happened.
Here’s the truth: every bit of movement matters. A quick walk around the block, five minutes of stretching, or even a kitchen dance party with your toddler…all of it adds up. Movement doesn’t have to be all-or-nothing.
Try this: Instead of asking, “Do I have time for a workout?” ask, “What kind of movement feels doable today?”
2. Prioritize Joyful Movement
If the thought of your workout makes you sigh… it might be time to switch it up.
One of my clients used to force herself to lift weights (because she thought she “should”). But the second she dusted off her rollerblades? Everything changed. She finally looked forward to moving her body again - because it was fun!
Movement can look like rollerblading, kayaking, biking with your kids, or dancing in your living room. When it brings you joy, consistency follows.
Try this: Ask yourself, “What sounds fun right now?”
3. Focus on What Movement Does For You, Not To You
This is a big one. Exercise isn’t punishment. It’s not about shrinking your body or undoing your meals.
Instead, focus on what it gives you: energy, stress relief, better sleep, and a clearer mind. Those benefits are way more motivating (and sustainable) than chasing calorie burn.
Try this: Keep a “movement journal.” Write down how you feel after each activity - less anxious, more energized, calmer? Noticing these shifts can keep you inspired.
4. Honor Your Body’s Seasons
Life changes, and so will your capacity for movement. Maybe you’re postpartum, starting a new job, or navigating health challenges. Some days, a walk around the block is huge. Other seasons might be about hitting new strength goals. Both are valid.
Try this: Ask yourself, “What does my body need from me today?” Sometimes it’s a tough workout; other times, it’s rest.
Pro tip: Pay attention to how different types of movement impact your stress and energy. Sometimes what you really need isn’t another HIIT workout - it’s restorative yoga, or maybe even a nap.
5. Build a Supportive Environment
Movement is easier when you don’t go at it alone.
A client of mine dreaded working out solo…until she joined a group class. Suddenly, movement wasn’t just about exercise, it was about community and connection.
Remember: Accountability isn’t weakness, it’s a tool. Whether it’s a class, a workout buddy, or an online community, find an environment that lifts you up.
Final Thoughts: Your Movement Journey is Yours
Movement doesn’t need to look like anyone else’s. It’s not about comparison or unrealistic standards. It’s about creating a relationship with movement that feels kind, compassionate, and joyful - whatever season you’re in.
So here’s my challenge for you this week: What’s one joyful movement you’ll try? DM me on Instagram @kthake or @fitfriendshappyhour and let me know…I’d love to cheer you on!
And if you’re ready for more personalized support in building a healthier, happier relationship with food and movement, check out our nutrition coaching program.
Because at the end of the day, movement isn’t punishment - it’s a gift. And you deserve to enjoy it.