From Intention to Action: How to Start a Physical Practice That Lasts

Why a Physical Practice Matters

Many people approach fitness with the mindset of pushing through workouts or following rigid routines, only to feel frustrated, burned out, or overwhelmed. But what if how you approached fitness could be different—something enjoyable, personalized, and sustainable? 

This guide is here to help you shift from a workout mindset to a lifelong physical practice that fits you, your goals, your life, and your body. By focusing on intention, experimentation, and consistency, you'll develop a practice that you can stick with for the long haul.

Step 1: Clarify Your Intention

Before you even begin to exercise, it’s essential to know why you’re doing it. Setting an intention is about identifying the deeper purpose behind your physical practice. This intention will act as your North Star, guiding your decisions and keeping you motivated.

Ask Yourself:

• What do I want from my physical practice?
  (Is it to feel more energized, look better, reduce stress, or get stronger?)

• How do I want to feel in my daily life as I get older?
  (Do you want to be able to move without pain, feel empowered, and maintain independence?)

Actionable Step:
Write down your primary intention in a way that resonates with you. Here’s an example:
“My intention is to move my body daily in a way that improves my energy, strength, and well-being, so I can live a healthier, more active life.”

Here’s my intention: To live stronger, longer. My goal is not to be the strongest 60, 70, or 80-year-old – I want to be strong enough to live my definition of an active life in each decade. So, my workouts, sleep routine, nutrition, and recovery all talk to this. 

Once you’ve set your intention, you can return to it whenever you feel uncertain or unmotivated, or get distracted by a new supplement or training method. Let it guide your actions and decisions as you build your practice.

Step 2: Break It Down into Actionable Steps

Intentions without action are just dreams. To turn your intention into a physical practice that lasts, we start small and build gradually. 

Actionable Step:
Choose just one simple action to begin with. Here are a few ideas:

• Walk for 10 minutes every morning to increase your activity level.

• Strength train twice a week. It can be in the gym, the park, or at home with bodyweight exercises.

• Track your sleep for a week. What time are you going to bed and waking up? Is it consistent? Do you feel rested? Sleep is a low-hanging fruit that we can often change for the better with small adjustments.

The key is to start small. This minimizes overwhelm. When you can keep it manageable, you’ll build confidence and consistency over time. It’s more important to be consistent than perfect.

Pro Tip:
Keep a simple journal or log to track what you did each day. Note how you felt before and after your exercise. Over time, you’ll start to see patterns in what works best for you. I check my readiness prior to my workout and Rate of Percieved Exertion (RPE) afterward. On a scale of 1(exhausted),-10 (feeling fresh). If I find myself trending in lower numbers with Readiness, I need to change something, like my training, sleep, or nutrition.

Step 3: Give Yourself Grace—Practice Patience and Self-Compassion

Your journey won’t always be linear. Some days, you’ll feel strong and motivated; other days, life will get in the way. That’s okay. The key to building a physical practice that lasts is learning to have patience with yourself and recognizing that every step forward—no matter how small—is progress.

Actionable Step:
When you miss a workout or have a low-energy day, instead of feeling guilty, ask yourself:

• Why was I off? Was it a lack of sleep, tired from the last workout, poor nutrition? 

• What can I adjust to stay on track?

• Don’t try to make up a missed workout by doing more in the next session. If you do, it may take you in the wrong direction.

Pro Tip:
Remember, it’s about progress, not perfection. Even if you only moved for 5 minutes today, that’s 5 minutes more than doing nothing. Celebrate those wins, however small. I cannot stress how important this is.

Step 4: Reflect and Adjust—Find What Works for You

Building a physical practice is a process of experimentation. What worked last month might not feel right today, and that’s normal. The more you listen to your body, the easier it will be to find the right recipe of movements, volume, intensity, and frequency that fit into your life and support your goals.

Actionable Step:
Set aside time once a week to reflect. Use these questions to help you adjust and refine your practice:

• What movements felt good this week?

• What challenged me in a positive way?

• Where did I struggle, and why?

• How can I adjust my plan to make next week more enjoyable or effective?

Make changes as needed. Your physical practice will evolve as you and your life change.

You’ve Got This!

Starting a physical practice that lasts is not about finding the perfect workout routine—it’s about tuning into your body, setting clear intentions, and taking small, consistent actions. Along the way, give yourself the grace to learn, adjust, and keep moving forward. Your journey toward a healthier, stronger, and more fulfilling life begins with just one step—let your intention guide you.

PS. The story you think it takes may be the thing that's held you back from succeeding in the past. Let's connect on a complimentary call and discuss how you can integrate strength training into your life. No pressure, no pitch. If you'd like to move forward at the end of the call, we'll discuss how. If not, we'll say goodbye as friends. Reply here or contact me at [email protected]