Whether you’ve never really been into movement or you’re coming back, it can be hard

to know where to start. Especially, if your relationship, beliefs, or memories of movement are wrapped up in diet culture, anti-fat bias, and/or your sense of worth. It’s often a complicated re-entry. However, after 7 years of helping people create a healthier relationship to movement, these are some foundational strategies to help people get started. 

Disclaimer: Everyone’s road through recovery and repairing their relationship to movement is individual and unique. These are strategies that may or may not work for people. If I had a set strategy, that worked for everyone, everywhere - I’d post that! So, take what works for you and leave what doesn’t. If there is another strategy you used that helped - share it with others! 

Set a Small Goal - start small. smaller than you think.

It is easy to think big when it comes to fantasizing about your future life. Especially, if you have a history of dieting or disordered eating - because diet culture and eating disorders live on fantasy. They sell us the promise of a day when we won’t need to diet or restrict anymore because your “transformation will be done.” 

However, the best way to make lasting change is to stay motivated and the best way to stay motivated is to stay practical. Starting with a small, manageable goal - so small you’re 98% positive you can do it - creates success, which creates a positive association in your mind with movement and the new habit you’re trying to build. 

So, keep the duration small. Keep the frequency small. Keep expectations small. Putting too much pressure on yourself will induce shame when you inevitably slip up (because life), so low stakes means less shame. 

Permission to Stop - and try again tomorrow

Unconditional permission to stop, reset, pivot, or quit (whatever word you’d like to use) is vital to building a healthy relationship to movement. Diet culture and eating disorders link movement to food consumption and body size, which is inextricably linked to your sense of worth. The phrasing of “I’ve been eating badly” or “I was good and went to the gym last night” links behaviors with worth. You’re good or bad for engaging or not engaging in these behaviors. 

Giving yourself unconditional permission to stop, mid-movement will help detach movement from worth. It also build’s your internal sense of where your body is at each day - physically or emotionally. The skill to tune into your body and plan accordingly is the pinnacle of bodily respect. Think Simone Biles at the Tokyo Olympics in 2020.

Low Intensity, Low Commitment - give yourself an on-ramp

Starting with an activity that is low intensity, requires little to no equipment or memberships and reduces barriers to completing your new movement habit. You won't have to change clothes, buy anything, or go anywhere, which means you’re more likely to do it. More importantly, it’s a great way to build a relationship to movement that does not center on weight loss, punishment, unpleasant, punishing, intense, or any other negative associations you might have collected. Keeping it simple allows you to add this new habit into your life with as little friction as possible. 

Pair with Another Behavior - something you already do each day or week

This concept has a few names: coupling, habit pairing, etc…but it is incredibly effective. Find a habit you already do each week or even daily (i.e. brushing your teeth, listening to your favorite podcast, watching you favorite tv show, etc…) and pair it with the new habit you’d like to make routine. It works because “neurons that fire together, wire together.” Meaning when neurons  fire near each other in time like during an event, their connection strengthens. It’s a great way to jump start a new habit, especially when it is happening alongside something you enjoy because positive association with movement is the goal. 

Celebrate Everything - it all counts, it all matters, and it’s all worth it

Don’t underestimate the power of celebrating every part of the journey. And I mean every part. The small success and the days when you don’t meet your goal, but get up the next day and do it. Or truly resting when your body needs it. All of that awareness and body communication is how to ensure a sustainable healthy partnership between you and your body. You have to strengthen your celebration skills just like a muscle. 

Remember, though these strategies are an important foundation they are not a magic bullet. Everyone is different. Your journey to heal your relationship will take the time it takes. I have worked with clients who managed to restart movement pretty quickly, while other clients are still navigating, learning, and growing their movement habit. You might be able to do this on your own - people do. However, if you need support sign up for a discovery call with me or find another trainer who can help you build a healthy relationship to movement.