Sound familiar? You used to exercise, but it felt awful. So you stopped. Now your body is reminding you (through aches, pains, and that general “blah” feeling) that maybe you need to move again. But the thought of going back to that punitive relationship with exercise? No thank you.
I get it. I’ve been there myself, and I’ve worked with countless women who’ve found themselves stuck in this exact cycle. Here’s the thing – you don’t have to go back to the way things were. There’s a better approach, and it’s called intentional movement.
Perhaps you’re familiar with the term “joyful movement.” And though it’s a great idea to engage in activities we enjoy, I prefer to focus on intentional movement over joyful movement because, let’s face it, a lot of times when we’re moving our bodies, it’s not exactly joyful in the moment. And that’s okay – it doesn’t need to be. When we expect movement to always feel joyful, we can end up feeling like we’re doing something wrong when it doesn’t.
Let me share a story about one of my clients that perfectly illustrates how intentional movement can transform your relationship with exercise.
The Problem: Why Traditional Exercise Approaches Fail
Before we dive into the solution, let’s talk about why so many of us end up hating exercise in the first place.
My client’s story will sound familiar to many of you. She had always used exercise as a way to burn calories or “earn” food. It was completely transactional:
• Exercise = calorie burn = permission to eat
• More calories consumed = more exercise required
• Miss a workout = guilt and shame
This approach made exercise feel incredibly punitive. She wasn’t considering what types of movement her body actually needed or enjoyed – it just had to burn a lot of calories in a short period of time. When exercise without calorie counting seems impossible, movement becomes a chore rather than self-care.
The inevitable result? She stopped exercising entirely. And honestly, this is a very natural part of the process when you’re changing your relationship with movement. I did it myself. When the old way stops working, sometimes we need to step away completely before we can find a better path forward.
What Is Intentional Movement?
Here’s where intentional movement comes in. Instead of moving your body to burn calories or because you “should,” intentional movement is about moving with purpose – specifically, to help your body feel and function better.
Intentional movement vs joyful movement – what’s the difference?
- Joyful movement expects exercise to feel good in the moment
- Intentional movement focuses on the purpose and long-term benefits
- Joyful movement can create pressure to always enjoy your workouts
- Intentional movement acknowledges that sometimes movement feels hard, but we do it anyway because we know it serves our body
The key principles of intentional movement include:
• Focus on function over form – How does this help my body work better?
• Address specific needs – What does my body actually need right now?
• Sustainable and adaptable – Can I maintain this when life gets busy?
• Non-punitive approach – Movement as self-care, not punishment
Real-Life Success Story: From Punishment to Purpose
Back to my client’s story. After months of not exercising, her body started talking to her. She was dealing with:
• Sciatic pain that made daily activities uncomfortable
• Plantar fasciitis that caused foot pain
• General achiness and stiffness
• Low energy that made it hard to keep up with her three kids
She came to me and said, “Kim, I’d like to start moving in a way that helps my body feel better, that gives me the energy I need to keep up with my kids, and helps with this pain I’m living with.”
That’s exactly what we did through my Movement Made For You program. Instead of generic workouts focused on calorie burn, I customized a program specifically for her needs:
• Three 15-minute sessions per week (manageable for a busy mom)
• Exercises specifically chosen to help with her sciatic and foot pain
• Core strengthening to improve her overall stability
• Endurance building so she could move with greater ease
The program had to feel like a “no-brainer” – so easy and doable that she couldn’t talk herself out of it. We started small and built from there.
After two months, she had a breakthrough moment that perfectly illustrates the power of intentional movement. She’d been doing housework one afternoon – vacuuming, scrubbing tubs – and worked up a sweat. In her old mindset, she would have thought, “That’s enough. I burned calories. I’m done for the day.”
But here’s what happened instead: Even though she’d broken a sweat, she still felt achy in her back and stiff throughout her body. She realized that if she did her intentional movement routine – the one specifically designed to address her aches and pains – she would feel better. So that’s exactly what she did.
This wasn’t about burning more calories. It was about taking care of her body.
How to Implement Intentional Movement in Your Life
Ready to try intentional movement for yourself? Here’s how to get started:
Step 1: Identify Your “Why” (Beyond Weight/Calories)
Ask yourself:
• What does my body need to feel better?
• What activities do I want to have energy for?
• What aches or pains could movement help address?
• How do I want to feel in my body?
Step 2: Start Ridiculously Small
Think “no-brainer” easy:
• 10-15 minutes, 2-3 times per week
• Movements you can do at home
• No special equipment required
• So simple you can’t talk yourself out of it
Step 3: Choose Movements That Address Your Specific Needs
Examples of intentional movement choices:
• Gentle stretching for stiffness
• Core strengthening for back pain
• Balance exercises for stability
• Walking for cardiovascular health
• Mobility work for joint health
Step 4: Focus on Consistency Over Intensity
• Better to do 15 minutes consistently than 60 minutes sporadically
• Progress comes from showing up, not from perfect workouts
• Intentional movement is about building sustainable habits
Step 5: Practice Exercise Without Calorie Counting
• Focus on how movement makes you feel, not what it burns
• Celebrate functional improvements (stronger, more flexible, less pain)
• Remember: you’re moving to support your body, not to earn food
Making Intentional Movement Sustainable
One of the biggest wins with intentional movement is its adaptability. My client is a perfect example. When summer rolled around and the kids were home, she didn’t abandon her movement practice entirely. Instead, she adapted it:
• Flexible scheduling – fitting movement in when possible. Rather than doing her whole workout on specific days, she chose to do little bits here and there whenever she had a moment.
• Picking and choosing exercises that work for her current situation. We programmed movements that she could do anywhere with little to no equipment. If she didn’t have capacity for her whole workout, she picked the most important exercises to support how she was feeling that day.
• Maintaining the mindset that movement supports her body. I coached her to notice when she had thoughts about needing to “earn or burn”, or judging what “counted” – and to reframe those thoughts to “all movement counts. What does my body need to day to feel it’s best?”
•Avoiding all-or-nothing thinking – and embracing an “all or something” mindset. My client learned to celebrate the days she fit in a full workout, while also being content with herself when she fit in even a little bit of intentional movement.
This is the beauty of intentional movement. It grows and changes with you instead of being a rigid system you have to fit into.
Signs Intentional Movement Is Working
How do you know if your intentional movement practice is successful? Look for these signs:
Physical Improvements:
• Reduced aches and pains
• Increased energy throughout the day
• Better sleep quality
• Improved strength and mobility
• Greater ease in daily activities
Mindset Shifts:
• Movement feels like self-care, not punishment
• You choose to move because it helps you feel better
• Less guilt around “missed” workouts
• Exercise without calorie counting feels natural
• You can adapt your routine without giving up entirely
Consistency Without Force:
• You show up regularly without having to force yourself
• Movement becomes a natural part of your routine
• You miss it when you can’t do it
• You look forward to how you’ll feel after
Getting Started: Your Next Steps
Ready to begin your intentional movement journey? Here’s how to start:
Assess Your Current Needs:
• What does your body feel like right now?
• Where do you hold tension or experience pain?
• What activities do you want to have energy for?
• How much time can you realistically commit?
Create Your First Intentional Movement Session:
• Choose 3-5 movements that address your specific needs
• Start with 10-15 minutes
• Focus on how it makes you feel, not what it burns
• Schedule it like any other important appointment
Build Your Sustainable Routine:
• Start with 2-3 sessions per week
• Gradually increase as it becomes habit
• Stay flexible and adapt as needed
• Remember: intentional movement is about consistency, not perfection
Ready to Transform Your Relationship with Movement?
If you’re tired of the exercise stopy-start cycle and ready to discover how intentional movement can work for you, I’d love to help. My Movement Made For You program is designed specifically for women who want to move their bodies in a way that supports how they feel and function, not how they look.
Whether you’re dealing with injuries, mobility limitations, past trauma with exercise, or just feeling like a “fitness misfit,” this program meets you where you are and helps you build a sustainable movement practice that actually works for your life.
Movement Made For You includes:
• Customized programming designed specifically for your body and needs
• Virtual delivery through a mobile app you can use anywhere
• Flexible scheduling that works with your life
• 3-month support to help you build lasting habits
• Focus on function, not aesthetics
Ready to stop hating exercise and start loving how movement makes you feel? Learn more about Movement Made For You and discover how intentional movement can transform your relationship with your body.
Remember: You don’t have to go back to the way things were. There’s a better way to move your body, and it starts with intention, not punishment.
Radiant Vitality – Kim Hagle
Personal Trainer in Goderich, ON offering Size Inclusive Fitness to Women 35-55 in Huron County and Beyond
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