Section 1.1: The Power of Belief

Hack #1: Embrace the Mindset of Daily Exercise

It may seem trivial, but genuinely believing you can exercise every single day is crucial. If you start with the mindset of "I can’t possibly exercise every day," you likely won’t. Think about how often you’ve avoided working out in the past. Yes, that may sound a bit sarcastic, but it highlights an essential truth.

So, from this moment on, declare, “I exercise every day.”

Say it aloud while looking at yourself in the mirror, and repeat it first thing in the morning and right before bed.

Notice the phrasing: “I exercise every day,” not “I will” or “I want to.”

This assertion shapes your reality.

Why does this approach work? Our brains thrive on repetition and dislike dishonesty. The more we hear something, the more it becomes ingrained. By framing the statement in the present tense, you affirm your actions rather than merely expressing intentions. If you convince yourself that you exercise daily, your mind will subconsciously align your habits with that belief.

It’s also essential to recognize that "exercise" is subjective. It can encompass anything from a brisk walk to lifting weights. What matters is that you’re moving your body. You don’t need a lengthy gym session; even ten minutes of stair climbing counts.

Let’s say it together: “I exercise every day!”

Section 1.2: Quick Movement Breaks

Hack #2: Stand and Sit Every Hour

While enjoying your coffee, working, or even watching TV, take a moment to stand up and sit down for one minute every hour. You can start right now—try it! Stand up and sit back down continuously for 60 seconds. Set a timer for 60 minutes to remind you to repeat this.

Why does this work?

Engaging your entire body for just a minute will elevate your heart rate, enhance blood flow, boost endorphins, and keep burning calories even after you return to your seat. No special equipment is necessary, so there’s no room for excuses.

Section 2.1: Compound Movements for Maximum Impact

Hack #3: Incorporate Compound Movements

Engaging larger muscle groups simultaneously not only burns more calories but also enhances coordination. I refer to these exercises as Total Body Blasters in The Women’s Wellness Academy. Perform any of the following for one minute each, or combine them for a customized 30-minute workout:

• Lunge with a Lateral Raise
• Lunge with an Overhead Press
• Squat with a Forward Raise
• Burpees
• Wood Chopper
• Side Lunge with Lat Pull-Down

Why is this effective?

Combining upper and lower body movements maximizes calorie expenditure, allowing you to achieve more in less time and minimizing those “I don’t have time” excuses.

Section 2.2: The Power of Intervals

Hack #4: Implement Interval Training

Want to maximize your workout efficiency? Alternate between raising your heart rate and allowing it to recover.

Dr. Tabata pioneered interval training with a challenging regimen: a warm-up followed by eight rounds of 20 seconds of intense activity followed by 10 seconds of rest—just four minutes of exertion!

This short yet intense protocol can yield benefits comparable to an hour of jogging.

If you’re not ready for intense Tabata-style intervals, you can opt for gentler versions. Choose an activity that elevates your heart rate for 30 seconds (like jumping jacks), followed by a 30-second recovery period (walking in place works well). Repeat this for five minutes and finish with a 10-minute cooldown.

Why does this work?

No specialized equipment is required; using your body weight is often best. You can perform these exercises anywhere, and they only demand a few minutes of your time, effectively eliminating any excuses.

Section 2.3: Finding Joy in Movement

Hack #5: Make Exercise Enjoyable

While starting a new workout routine may lead to some soreness, it shouldn’t leave you incapacitated. If you’re struggling to get off the toilet after a tough leg day, that’s a surefire way to deter you from continuing your fitness journey.

Choose activities that feel good and can even be fun. Yes, exercise can be enjoyable!

This doesn’t mean you won’t experience soreness, but if you’re too sore to move, it won’t support your goal of daily movement.

Why is enjoyment essential?

We’re wired for pleasure, and life should be fun. The more you enjoy your workouts, the more likely you are to keep at it. This enjoyment leads to physical benefits, which in turn enhances your enjoyment, creating a positive feedback loop. Before long, you’ll find yourself exercising daily, amazed at how far you’ve come.

Photo by Boxed Water Is Better on Unsplash

Ginny Grabowski, MS, specializes in empowering women facing challenges with weight loss and fitness to reveal their healthy, confident selves through her online program, The Women’s Wellness Academy. Download her one-page Mindset Guide to practice Hack #1.

The second video, "5 Exercises to Do Every Day," outlines essential movements to incorporate into your daily routine for lasting health benefits.