Exercise is the go-to solution when we’re chasing better health, fat loss, or muscle gain—and for good reason mate.
It’s accessible, rewarding, and gives you that instant hit of accomplishment.
But lets have one thing right: Exercise has to be enjoyable.
You’ve got to find the type of movement that lights you up mate—or at least leaves you feeling great afterward.
It’s has to be something that you can show up for, even on the days that you cannot be arsed one little bit.
If it’s a ball ache, something you dread, or worse, something you only do out of guilt, you’ll burn out or knock it on the head double fast and you'll feel like you’ve failed. AGAIN.
Make It Work for You
Take my dad, for example. At 67, he’s found his new happy place with exercise—he plays seven-a-side football twice a week and walks his dogs every day for 30-40 minutes.
That’s his thing now.
He used to play semi-pro football until his late 20’s, then it was amateur football, and then the vets league.
When I was old enough we used to play badminton and squash and for a long time he came to the gym with me, but as the years rolled on it stopped being fun for him.
He couldn’t stand the “shite music noise” (his words, not mine), the soreness, and the atmosphere.
So, he pivoted. Now, his exercise keeps him active, social, and happy—and he gets to escape the endless to-do list my mam leaves for him at home.
Smart lad.
My point is this? Exercise doesn’t have to look a certain way.
Whether it’s strength straining in the gym, bodybuilding, hybrid training, Crossfit, rock climbing, athletics, hiking up a mountain, walking the dogs while listening to your favourite podcast, even fucking Body Pump or Zumba, it’s about finding what works for you, what you enjoy, what you can show up for, and fits seamlessly into your life.
Why Move?
You already know exercise is good for you, but let’s hammer it home.
Here’s a quick reminder of the benefits:
Regular exercise is the best antidepressant there is and ever will be.
Exercise triggers your brain to make new, healthy brain cells and stronger connections. {1}
And this is the absolute best prevention from cognitive diseases like Alzheimer's and dementia. {2}
Exercise helps manage ADHD and ALL mood disorders. {3}
Exercise will Improve your memory. {4}
Exercise Improves ALL cognitive performance. {5}
Exercise helps you beat stress. {6}
Reduces anxiety. {7}
And Shortens labour time. {8}
And then there’s the physical benefits.
Better heart health. {9}
Better Lung Heath. {10}
Improved hormone health. {11}
A stronger immune system. {12}
A stronger reproductive system. {13}
A more efficient metabolism. {14}
More muscle. {15}
A stronger body. {16}
A fitter body. {17}
And a leaner body. {18}
A more capable and robust body.
And most importantly exercise lowers you risk of all cause mortality by up to 29% {19}
But here’s one truth you already know: Life doesn’t care about what exercise you like, or your plans to get to the gym.
It’s always ready to throw spanners at you.
You know those days—when everything feels overwhelming, and the last thing you want to do is lace up your trainers or drive to the gym.
What's Next?
That’s where Part 2 comes in. I’ll arm you with practical strategies to navigate those “can’t be arsed” days, so you stay consistent without feeling like you’re dragging yourself through the mud.
I’ll see you there.
And remember, mate—movement is medicine.
Let’s make it work for you.
There's no quiz on this section so get right to Part 2 mate.