Overcoming Your Buts
If you’ve ever thought, “But I just don’t have time to exercise,” you’re not alone.
In fact, perceived lack of time is consistently the #1 reason people give for not exercising on a regular basis. Between work, family, caregiving, errands, and the mental load of everyday life, formal workouts often feel like one more thing on an already full plate.
But here’s the reframe that can change everything:
👉 Movement doesn’t require more time—it requires a different mindset.
Movement Is the Most Effective Way We Can Influence How We Age
Aging is inevitable. How we age is within our control.
Regular movement is the most powerful tool we have to influence strength, energy, mobility, independence, and our overall quality of life as years pass.
Movement helps:
Preserve muscle and bone strength
Protect heart and brain health
Improve balance and reduce fall risks
Support metabolism and blood sugar regulation
Maintain confidence and independence
And the good news? You don’t need marathon workouts or perfect routines to get these benefits.
Exercise Doesn’t Have to Look One Way
Many people avoid exercise because they picture:
Long gym sessions
High-intensity workouts
Complex programs that feel overwhelming
But sustainable movement is much simpler—and far more effective long-term.
Instead of asking, “How can I fit in a workout?”
Try asking, “How can I move my body today?”
The 4 Pillars of Fitness
(and Why They Matter)
Think of fitness as four pillars, each contributing to how your body feels and functions over time:
1. Cardio
Supports heart health, stamina, and everyday energy
Examples: walking, cycling, dancing, swimming
2. Strength
Protects muscles, bones, and metabolism
Examples: bodyweight exercises, resistance bands, weights
3. Flexibility
Keeps joints mobile and movement comfortable
Examples: stretching, yoga, mobility work
4. Balance
Improves stability and reduces fall risk
Examples: standing on one leg, heel-to-toe walking, tai chi
You don’t need to work on all four every day to see and feel benefits. Over time, these pillars work together to support how you move, feel, and age.
Small Amounts of Movement Add Up
Here’s what rarely gets talked about:
Consistency matters more than duration.
A 10-minute walk counts
Two strength sessions a week count
Stretching before bed counts
Standing instead of sitting counts
When movement becomes something you layer into your life—instead of something you must carve out extra time for—it becomes sustainable.
This Week’s Focus: Making Movement Feel Doable
This week, we’re focusing on exercise as a lifestyle, not a temporary push or perfection-based plan.
The goal isn’t to do more.
The goal is to do something—consistently.
Because the body you build today is the body that supports you tomorrow.
If you’ve been waiting for the “right time” to prioritize movement, this is your reminder:
The best time is the time you already have.
Want Support, Structure & Accountability—Without Pressure?
If you’re ready to stop trying to figure this out alone and want guidance, encouragement, and realistic strategies, I invite you to join my Small Group Wellness & Weight Loss Coaching Program.
Inside the group, you’ll get:
✔ Simple movement guidance
✔ Support that fits your real life
✔ Accountability without shame or judgement
✔ A focus on habits—without any extremes
✔ A community of women walking a similar path
You don’t need to do more.
You need support while doing less—more consistently.
👉 DM me the word “MOVE” to get details
Movement isn’t about changing your body overnight.
It’s about supporting the body you want to live in for years to come.
To your good health and joy,
Health Coach Gayle Rose
Certified Whole Health Coach
Certified Behavior Change Specialist
Certified Personal Fitness Trainer
720-793-0413
