The times where I dreaded my workouts most were when I treated them as a means to an end: to reach a fat loss goal, maintain my run streak, burn off the calories I consumed the day before, or trying to earn those kudos on Strava. When I framed my workouts in this way, they became just another task to cross off the ol’ to-do list. Workouts were automatic, not intentional. I wasn’t present—I was just counting down the miles, reps, and minutes, wanting the damn thing to just be over.

A game-changing shift for me was learning to harvest micro-moments: the awareness of tiny slivers of joy before, during, and after a workout. Most people only look forward to the after, embodying the get er’ done attitude. But when we can enjoy moments throughout, we’re more likely to keep showing up. Fitness becomes something we get to do, not have to do. 

Hiking used to be getting to the summit as quickly as possible, snapping some pics, then basking in feelings of accomplishment. But now, I appreciate the whole experience: the drive with a good audiobook, sipping on my coffee, the first breath of fresh air at the trailhead, quiet contemplation in nature, watching my lil’ fur babe having a blast, and the feeling of my rising heart rate, and cadence of breath. Then afterwards, the endorphins, good eats, and taking an epsom salt bath with my good pal, Dr Teal. The whole experience feels much more meaningful now.

Research supports this idea. Intrinsic motivation—the internal drive to learn, explore, and grow, is linked to long-term sustainability in our endeavours. Extrinsic motivation—to obtain an external reward or to evade a punishment, can be provide motivational bursts in the short-term, but doesn’t nourish in the same way over the long term.

So whether that’s becoming aware of your bodily sensations, plugging in some good beats, crafting your own pre-workout ritual, or moving alongside important people (or fur babes), the more you can foster and maintain those micro-moments, the more intentional and enjoyable your workouts become. Fitness becomes a life-long love, not just a short-term hustle.