Embrace the suck…

There’s a T-shirt that says, “Running – Embrace the Challenge.” As someone who’s laced up running shoes before, that made me smile—because yes, movement can feel hard sometimes.

Let’s be honest: sitting is easy. Movement takes effort. It can feel uncomfortable, especially in the beginning. But here’s the thing, just like with many worthwhile things in life, that effort leads to something good. Really good.

Why We Know It’s Worth It (But Still Struggle)

We’ve all heard that exercise is great for us. It gives us more energy, helps us manage our weight, and keeps our hearts strong. Research also shows again and again that physical activity improves our mental health, helping with things like focus, stress, and mood.

The beautiful part? Once we start feeling good physically, we often start feeling better mentally too. And when that mental shift happens, we naturally want to do more of what’s good for us.

But here’s the challenge...

The Energy Loop

In the beginning, the hardest part isn’t just the physical effort—it’s staying motivated. Without a positive mindset, sticking with an exercise routine is tough. But here’s the twist: exercise itself helps create that positive mindset.

So it’s a bit of a loop:

• A good mood helps you stay active.

• Being active helps improve your mood.

The question becomes: how do we start the cycle?

The Common Mistake

Many people go from 0 to 100 overnight. They jump off the couch and try to run a mile. By the end of the week, they’re sore, exhausted, and discouraged. It’s no wonder they stop.

There’s a better way.

The Gentle On-Ramp

A smart and gentle start makes all the difference. That’s where a coach, trainer, or healthcare provider can help. These professionals can help design a routine that:

• Matches your current ability

• Challenges you without overwhelming you

• Adjusts as you grow stronger

You don’t need to sprint. You don’t need to “go hard or go home.” What you need is a plan that meets you where you are and walks with you as you progress.

Give Yourself Time

Fitness—both physical and mental—doesn’t happen overnight. It takes time, patience, and encouragement. A few slow, steady steps are better than one giant leap that leads to burnout.

When you start with kindness toward yourself, it’s easier to keep going. The truth is: movement doesn’t have to be miserable. It doesn’t have to “suck.” It just needs to begin—small, steady, and supported.