For the last 25 years I have been exercising consistently four to five times a week. It is how I relieve stress, how I stay strong and how I can participate in my life fully.


For people starting out in their fitness journey, that level of commitment can feel very overwhelming. Clients ask me all the time how I’ve kept up that level of consistency for so long. The secrets of my success lie in these principles of exercise psychology I learned many years ago in my kinesiology degree.


Eliminate Barriers


As humans we gravitate toward the path of least resistance. Our efforts often fail when we over complicate things. Some of the biggest barriers patients share with me are time, resources and difficulty prioritizing themselves. With a few small tweaks, all of them can be overcome. Check out the gym or park closest to your home, take a family bike ride or take advantage of one of the numerous free trials that fitness centres offer. With so many options, the choice to simplify always exists.


Forget Momentum, Get Accountable


Psychology tells us that we are far more likely to disappoint ourselves than we are to disappoint someone else. Conversely, studies on group health show much better health outcomes when people move and learn in community. The simple solution to waning willpower is to find an accountability partner. It can be a personal trainer, a group class and even a text chain between friends who cheer each other on and celebrate your accomplishments.


Make An Investment in Yourself


While a freebie can be enticing, it rarely elicits commitment. When you make the choice to invest in yourself, the habit is more likely to stick. It is the driving reason why so many businesses charge a cancellation fee. They understand that compliance to your personal health and how you value your time increase when an investment has been made.


Schedule An Appointment With Yourself


I schedule movement the way some people meal plan. By prioritizing time in my schedule for exercise, I’m telling myself it is worth it while also eliminating the decision fatigue that can get between a busy day and exercise. Scheduling is strategizing success. Don’t think you have time? Reflect on how much time you spend scrolling social media or watching Netflix and I bet you will recover 30 minutes for a walk.


Show Yourself Compassion


Perhaps the most important shift is the compassion I show myself when my reality doesn’t meet my expectations. I no longer believe all workouts have to be hard. I accept that my movement will change alongside my life situation. I am equally proud of a 20-minute workout as a 60-minute sweat. When we show ourselves compassion we are less likely to give up and more likely to show up.


So whether you are starting your first exercise plan or just trying to get it to stick, try one of these strategies and start feeling more confident about your plan to move.


Still not sure where to start? Book an appointment with one of our physiotherapists or chiropractors for a full movement assessment or work with one of our personal trainers to design an individualized exercise plan for your life.



Melanie Stevens Sutherland

Clinic Director & Senior Orthopaedic and Pelvic Floor Physiotherapist


Melanie is a graduate of McMaster University and brings 20 years of experience as a senior physiotherapist to Body Co. She has enjoyed a long tenure working with active populations at prestigious sport medicine clinics. Past clients include Provincial, National and Olympic level athletes as well as members of the National Football League, the Canadian Football League, the Ontario Hockey League, the American Hockey League, the National Lacrosse League and Major League Soccer.


Following the birth of her own children, Melanie developed a strong interest in women’s health. She has taken specialized courses in pelvic floor physiotherapy and women’s nutrition. She is passionate about helping women find strength and confidence in their post-natal bodies following pregnancy and delivery.