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 FITNESS FITNESS 

& & 

HEALTHY LIVINGHEALTHY LIVING

Mountain View News Saturday, June 7, 2025


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.

UNLOCK YOUR LIFE


MIND GAMES

Ever told yourself, “I’ll start exercising tomorrow”? Then 
tomorrow turns into next week, and before you know it, 
your walking shoes are gathering dust and you’ve got a 
guilt trip waiting every time you pass a mirror. You’re not 
alone. In fact, your brain might be playing tricks on you—
and it’s a master at it.

Our brains are wired for survival, not six-packs. Thousands 
of years ago, that helped us avoid danger—like hungry lions 
and poisonous berries. But today? That same instinct 
shows up in a much less dramatic way: “Let’s stay on the 
couch. It’s safe here. No lions. Plus, snacks.” When it comes 
to moving your body, your brain can be a smooth talker, 
armed with every excuse in the book. “I’m too tired.” “I 
don’t have time.” “It’s cold outside.” “I’ll start Monday.” 
Sound familiar? Here’s the truth: most of those excuses feel 
logical, but they’re often just sneaky ways your brain tries 
to protect you from discomfort, effort, or the fear of failing 
at something.

Let’s say you’ve tried working out in the past, only to quit after a few days. Maybe you felt 
embarrassed. Maybe it hurt. Maybe you didn’t see results right away. Your brain remembers 
that and wants to save you from feeling bad again. So, it starts putting up mental roadblocks. 
This is where defense mechanisms come in. These are automatic thoughts your brain uses to 
avoid anything it sees as stressful or risky. They might convince you to put off exercise, tell 
you it doesn’t matter, or downplay the benefits. You end up avoiding the one thing that could 
actually make you feel better—not just physically, but mentally too.

Some defense mechanisms even disguise themselves as logic. You might think, “I’m not a 
gym person,” or “Walking isn’t real exercise,” or “I’ll just eat healthy instead.” While eating 
well is great, your body still craves movement. Without it, your muscles weaken, your energy 
drops, and your mood can sink lower than your motivation.

So how do you fight back against your own brain? First, don’t wait for motivation. That’s a 
trap. Motivation actually shows up when things are already going well. What gets you moving 
is action. Once you take the first step, even a small one, motivation follows. It’s not the other 
way around.

Start by telling yourself you only have to move for two minutes. Just two. Walk around the 
house. Stretch while watching TV. Put on your favorite song and dance like no one’s watching—
even if your dog is judging you. Often, once you start, you’ll want to keep going. But 
even if you don’t, you still win. You showed up. That’s progress.

Put your workout on your calendar like it’s an important meeting—because it is. If it’s written 
down, your brain sees it as more official. You’re less likely to blow it off when it’s staring at you 
from a to-do list. And here’s a small mental shift that can make a big difference: stop saying, 
“I have to work out,” and start saying, “I get to move my body today.” Think about it—some 
people would give anything for the ability to walk, lift, dance, or run. Gratitude beats guilt 
every time.

Wearing workout clothes can help too. Changing into something sporty signals to your brain 
that it’s time to move. You wouldn’t put on a raincoat unless you were expecting rain, right? 
So don’t underestimate the power of a pair of sneakers. You’re more likely to act the part if 
you’re dressed for the role. Even putting on a fitness tracker or sports watch, whether or not 
you use it, can nudge your mindset in the right direction.

Once you do move, write it down. Keep a small notebook or use your phone. Jot down your 
wins: “Walked ten minutes.” “Did five push-ups.” “Stretched before bed.” Seeing those little 
victories adds up—and gives your brain proof that you can do this. And on days you feel like 
quitting, flip back and see how far you’ve come.

Just don’t wait for everything to be perfect. Don’t wait for a free hour, sunny weather, or the 
“right mood.” You don’t need a gym. You don’t need fancy gear. You don’t even need to know 
what you’re doing. Just move your body in a way that feels doable today. That’s enough.

The hardest part of any workout is starting. But once you do, something amazing happens: 
your body wakes up, your mood lifts, and that little voice in your head full of excuses starts 
to quiet down. Even ten minutes counts. Stretching at your desk counts. It all adds up. Every 
single minute.

WANT TO FEEL BETTER? PRACTICE 
THE FIVE-MINUTE FAVOR

The remedy for a heavy heart might be easier than you think.

When you're stuck in a spiral, feeling overwhelmed, disconnected, 
or plain tired, try this: Do something kind for someone else 
that takes you five minutes or less.

This practice, known as the Five-Minute Favor, originated from 
organizational psychologist Adam Grant. The concept is elegantly 
simple: offer help, make a connection, or lend a hand in a way 
that's meaningful for someone else but costs you almost nothing.

It's quick. It's generous. And when practiced with intention, it can change lives—yours 
included.

The Science Behind Small Acts

A brief act of giving can trigger dopamine and oxytocin, our feel-good chemicals that 
naturally lift your mood. Being of service reminds us of our shared humanity.

Becoming a Person of Increase

You don't need to volunteer for hours or launch a nonprofit. What if it could start with a 
single text:

"Hey, I saw this opportunity and thought of you." "Just wanted to let you know you're doing 
a great job." "I was remembering that thing you said last week. It stuck with me."

That's it. Five minutes. One favor. A ripple begins.

I call this being a "person of increase" when we leave people better than we found them. We 
often hear about how disconnected and lonely people feel. Let's challenge that.

Simple Favors, Big Impact

Try these five-minute acts this week:

• Write a genuine review for a local business

• Make an introduction between two people who could help each other

• Send a voice note to a friend going through a difficult time

• Recommend someone for a job or opportunity

• Leave a specific compliment on a colleague's desk

We underestimate these small gestures. What would happen if you believed you could 
make a difference?

The Gift You Give Yourself

In the process of lifting others, something remarkable happens: We remember that we have 
something to give. That our presence makes a difference. The five-minute favor becomes a 
bridge back to ourselves and our fundamental interconnectedness.

If you're feeling low or disconnected today, don't retreat inward. Reach out. Choose one 
person. Set a timer for five minutes. Offer something genuine.

Then, watch life get better.

Because sometimes, the fastest way to feel better is to help someone else do the same.

Lori A. Harris is an award-winning transformational coach. She loves helping people to live 
vision-driven lives they love. Learn more about her at loriaharris.com


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