Run, Spot, Run: Focus on Exercise

This is a big topic—and one we’ll return to again and again. There’s no way I can cover everything about exercise in a single blog post. But here’s the bottom line: exercise is a critical part of a healthy lifestyle.

That said, exercise isn’t one-size-fits-all. It comes in many different forms. The one message I always share with patients is this: set achievable goals.

We tend to approach exercise like a weekly New Year’s resolution:
“This week, I’m going to the gym every day for two hours.”
“I’ll do 30 minutes of cardio and 45 minutes of weights every single day.”

And then, when life gets in the way and we miss a day (or three), we give up entirely. Sound familiar?

So how do we stop this cycle of unrealistic goals and inevitable exercise burnout?

Here’s me being honest: I don’t work out every day. I can’t work out every day. My schedule simply doesn’t allow it. Maybe you’re thinking, “Yup, same here.” And guess what? That’s okay.

Life is busy, unpredictable, and sometimes downright chaotic. But movement—some form of it—is non-negotiable. We need it. So how do we stay motivated, manage our responsibilities, and still make progress?

Let me share two tools I give my patients.

Tool 1: The Achievable Goal

Ask yourself: What is one thing you know you can do this week?
Maybe it’s:

  • Two gym visits

  • A 5-minute walk

  • Parking farther from the office and walking a bit more

  • A short walk during lunch

  • Standing while working for part of the day

For me? I know I don’t work weekends, so I can reliably get in a walk on Saturday and Sunday. Then I pick just one additional day during the week. Instead of setting lofty goals that are easy to fail, I aim for something I’m 90% sure I’ll achieve. Can you shift your mindset too? Give yourself a reason to succeed—and to feel proud.

Tool 2: The Push-Up Challenge (but not really)

Don’t worry—this is not really about push-ups. This tool is about incremental progress. But let’s use push-ups to demonstrate the power of progress.

Let’s say you can do ten push-ups or even just one modified push-up. Great! Do one push-up a day for a week. I can do that, you say! Next week? Add just one more. That’s two push-ups a day. This sounds so reasonable, right? And before you know it, by adding just one each week, by the end of the year, you’ll be doing 52 push-ups a day!

Crazy? Not really. You can adapt this challenge to really anything with similar results. Small, consistent steps lead to big changes and fabulous achievements.

So, what’s one achievable goal you can set for yourself this week? Let’s stop chasing perfection and start chasing progress.

Let’s see where it takes us.

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Fast, Flavorful, Forgiving: Surviving June

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Afternoon Delight: Caprese Salad