Share
))
HBO and The Ringer's Bill Simmons hosts the most downloaded sports podcast of all time, with a rotating crew of celebrities, athletes, and media staples, as well as mainstays like Cousin Sal, Joe House, and a slew of other friends and family members who always happen to be suspiciously available.
…
continue reading
Manage episode 516989063 series 3649668
Content provided by Alita Gideon. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Alita Gideon or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.
If you’ve ever told yourself “I’ll start on Monday” while your gym clothes collect dust, this conversation is the reset you’ve been waiting for. We return from a chaotic season and get honest about what it really takes to begin again without burning out: lowering the barrier to entry, putting workouts on the calendar like a meeting you can’t skip, and celebrating small wins that build momentum.
We break down the three big blockers (motivation, time, and burnout) and flip them on their head. Motivation is unreliable at the start; action creates it. Time isn’t the true issue; priority is. Burnout comes from going too hard, too fast, then quitting when fatigue and soreness pile up. Instead, we lean on habit science: use context cues to trigger movement (coffee then clothes, log off then walk), repeat short sessions to teach your brain “this is who I am,” and lock it in with tiny rewards like a green check mark on your tracker. The goal is a relationship with movement that survives real life, not a perfect week that collapses under pressure.
You’ll hear practical takeaways from research on exercise habit formation, including a target that feels doable: four short bouts per week for six weeks can set the habit. We show you how to keep complexity low, choose environments that prime you (home or gym - pick what works), and deploy a three‑step starter plan: start small, schedule it, track progress. On hard days, negotiate down instead of opting out so the streak, and your identity as a consistent mover, stays intact.
Ready to trade perfection for consistency? Hit follow, share this with a friend who needs a gentle nudge, and leave a quick review telling us the one tiny action you’ll take this week.
Paper discussed in this episode: Kaushal N, Rhodes RE. Exercise habit formation in new gym members: a longitudinal study. J Behav Med. 2015 Aug;38(4):652-63. doi: 10.1007/s10865-015-9640-7. Epub 2015 Apr 8. PMID: 25851609.
Let's get in touch! You can email any inquiries (or just say hello) at [email protected] or visit vitawithalita.com.
I am happy we can share this journey of levelling up, together. See you next week!
- Alita <3
Chapters
1. You Don’t Need Motivation; You Need A Plan That Builds It - HOW TO START AND STICK TO A WORKOUT ROUTINE (00:00:00)
2. Welcome Back & New Focus (00:00:21)
3. Why Routines Fail: Key Barriers (00:02:27)
4. Motivation Is Overrated (00:04:16)
5. Time Vs Priority (00:06:08)
6. Avoiding Burnout From Overdoing It (00:10:22)
7. The Habit Science: Context, Repetition, Reward (00:14:24)
8. Keep It Simple: Environment & Fun (00:20:57)
12 episodes
