Move from breakable habits to lasting habits

Click here for the playlist for this audio series.  

Success with Exercise Series-16

This post is part three of a blog series based on my FREE audio program.  

Making exercise a habit is the “golden nugget” of exercise programs.  There are all kinds of suggestions out there to “make you” exercise, leading to the belief that if you stick with it long enough, you will  reach a fitness or weight  goal and then exercise will automatically become a habit.

If you want exercise to become a habit, it’s because intuitively you know what the exercise scientists call the Principle of Reversibility. This basically means if you use it, you get to keep it. You have probably experienced first-hand how easily you can lose strength or stamina or flexibility or regain lost weight when you are not exercising.    Certainly, making exercise a habit that you don’t have to think about would be considered “success” when it comes to exercise.

There are many ideas about how long it takes to build a habit.  Science tells us, however, that habit formation is not about time, it’s about experience

  • Negative experiences create a habit of avoiding something.
  • Positive experiences create a habit of wanting to do something.
  • Mixed experiences create the need for willpower to avoid or do something.

Keep those facts in mind as you consider the #1 fitness trend of 2018 – High Intensity Interval Training or HIIT.  This is where you put in all-out effort in order to get your cardio over with in less time.  What does it say about how we are using the science of habits and reversibility if our #1 way to exercise right now is very uncomfortable so we can get it over with? 

Listen to part 3 of my FREE audio program to find out how to design exercise so you move from breakable to lasting habits. (Hint: it’s about making exercise something you want to do.)

Then, stay tuned for the next session to be released soon.



P.S. Know someone who could use this information?  Share this link with them.


Move from ‘should’ to ‘want to’

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Click here to listen to this session

This post is part two of a series for my audio program called “Ready for Exercise Success”.  

In the next four parts of this series, we’ll look at the body and brain solutions to common struggles with exercise and blend them together with your definition of exercise success.

You cannot get lasting results for your body

without considering what that exercise is doing for your brain.

In this first session, let’s look at how to design exercise to get what you really want from it, in a way that makes you want to keep doing it for the rest of your life.

Check out this five minute audio session to learn how.  Here are the key points:

The body is designed to give us what we train for.  This principle of specificity tells us:

  • Exercise needs to be specifically designed for the results you want. I explain the many ways common exercise programs are designed for a whole different purpose than what you actually want.
  • Exercise needs to be based specifically on how the body is designed to function. I talk about some of the common misconceptions about how the body works that the most trendy exercise programs are based upon.

Your brain is set up to resist what you “have to” do and more easily chooses what you want to do.  The motivation science model of Self-determination theory tells us:

  • When you are doing exercise because you feel you “should” or “have to do it”, motivation will not last, for example, knowing you have to exercise to lose weight.
  • When exercise is something you are confident you can do, in a way you can get what you want, then you are more likely to want to exercise.

With these two facts about the brain and the body, we have great clues about how to set up exercise for lasting success. It sounds simple, but exercise is commonly designed and marketed in ways that make it harder for your brain to want to exercise.

Take a listen to find out how to set up exercise so you want to do it.



P.S. Know someone who could use this information?  Forward this post to them today.



  • Exercise Physiology: Nutrition, Energy, and Human Performance, 8th Edition, McArdle, Katch and Katch, 2014
  • Coaching Psychology Manual. Margaret Moore and Bob Tschannen-Moran, 2009

Ready for exercise success?

Click here to listen to this audio series for FREE

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Does this sound familiar?  You know exercise is good for you, but you struggle to be successful at it. You see that some people are successful at it, though, so why is it so easy for them? In this series I am going to share with you four science-based solutions to your struggles with exercise.

But first, let’s talk about why the common approaches to exercise make it harder to be successful.

Does success with exercise mean you

  • reached your goal weight?
  • see results (e.g., muscle definition)?
  • completed a 5K?

Any one of these would certainly would be considered success in our culture.

But here is the twist: brain and body science tells us this way of thinking actually makes it harder to be successful over time.

Exercise scientists, through thousands of studies, have discovered the ways to exercise to improve fitness and health in a lasting way. Neuroscientists have discovered how the brain changes when something becomes a habit. Yet these have nothing to do with how long you can plank or how many calories you burn or if you can run a 5K.

In fact, what scientists know about lasting exercise success is missing in the most popular exercise programs. To make it worse, common ways to motivate for exercise, such as fitness challenges, or goal setting, can actually sabotage the creation of habits in the brain.

Clearly, our ways of thinking about exercise have steered us away from what scientists have discovered works for exercise success. For real exercise success, we must blend what we know works for the body with what we know works for the brain with what is most important to you.

In the next sessions, we will do just that. You will learn what science tells us works, how to spot the ways we stray from this, and rethink your way to your own version of exercise success.

Until then, take a moment to ask yourself, what does exercise success mean to me?



Listen to this series by clicking here.  Want to be notified when the next part is released? Sign up for my email list and I will send you notifications, plus bonuses and even more solutions for exercise success. 




Why you cannot fail at REAL exercise

Have you ever felt like every time you try to exercise your body or your schedule get in the way? If you feel like you can’t exercise right now, rest assured, it’s not you! It very well could be how you think about exercise. Learn the real definition of exercise in this video that paves the way for exercise success that lasts.

Please share this video and let’s start a “movement” to make exercise more motivating for everybody!

Thinking you are not an exerciser? Think again!

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In this week’s Rethinking Exercise email, I shared an inspiring story of a woman, who spent half a century believing she was “not an exerciser”, until she courageously decided to try again.

Sign up here for FREE and each week I will send you inspiring stories and thought-provoking ways to gain a new, more motivating perspective on exercise.