Why Exercise Isn’t Everything (And I Say That As A Gym Owner)
When my kids were babies, sleep deprivation was my default setting.
I was running Twin Town Fitness, building this coaching business, and raising three tiny humans who didn’t care that I had a 5:30 AM class to teach. I’d go days on just a few hours of fragmented sleep—and let me tell you, nothing wrecks your motivation faster than brain fog and bone-deep fatigue.
Everything got harder: working out, making good food choices, staying focused, being patient. Even things I normally loved became a chore. It was a humbling lesson—and one that shaped how I coach today.
The sleep-wreckers I love so much!
It also helped me realize something that still surprises people: Exercise is not the most important part of your health.
In fact, if I were going to rank the things that are most important to your health (which I’ll do below) I’d say that exercise is number four.
Let me explain why.
The 6 Pillars Of Health And Why Exercise Is #4
When I first started health coaching, I kept seeing the same pattern: people were showing up at the gym, giving it their all, and still not feeling better. Some even felt worse. That’s because they were trying to out-exercise poor sleep, high stress, zero hydration, and food that wasn’t supporting their energy or recovery.
So I developed what I call The 6 Pillars of Health:
Mindset
Sleep
Nutrition
Movement
Hydration
Stress Management
This is the framework I use in my 1:1 coaching—and it’s especially helpful for beginners who are trying to make sense of what actually matters.
Let’s break it down.
Starting With Mindset And Sleep
You can have the best meal plan and a killer gym routine, but if you’re burned out, overwhelmed, or beating yourself up every time you “fall off the wagon”? You’ll stay stuck.
Mindset is where sustainable change begins—and that includes
how you talk to yourself
what you believe about your own worth
your willingness to play the long game instead of chasing quick fixes
Right behind mindset is sleep and I’m not just saying that because I lived through years of toddler wake-ups and midnight meltdowns.
Research backs it up: insufficient sleep is associated with higher risk of obesity, type 2 diabetes, heart disease, and even poor decision-making and emotional regulation.
And here’s what people don’t always realize: when you’re sleep-deprived, your brain craves sugar and your willpower tanks. You’re biologically wired to make worse decisions. It’s not a lack of discipline—it’s exhaustion.
Why Walking Works
Let’s start with this: walking is real exercise.
It might not feel flashy or intense. You might not break a sweat. But walking is one of the most effective, accessible, and sustainable forms of movement out there—especially if you’re just getting started or returning after a break.
Studies show that walking improves cardiovascular health, reduces anxiety and depression, supports blood sugar regulation, and even boosts creativity and cognitive function. It’s easy on the joints, doesn't require a gym membership, and—most importantly—it’s consistent-friendly. You’re far more likely to actually do it than a complicated program that takes over your life.
Easy Ways To Squeeze In More Steps
Here’s the good news: all walking counts. No special gear, apps, or scenic trails required. And if you’re worried about fitting it in, here are some simple, doable ways my clients work walking into their day:
10-minute lunch walk
After you eat, walk around the block or your building. It helps with digestion and blood sugar regulation.Walking meetings or calls
If you're on Zoom or the phone, take it outside or pace indoors. It adds up fast.Kid drop-off walk-back
If your kids walk to school or the bus stop, tack on a 5–10 minute walk afterward.Break between tasks
Instead of scrolling or reaching for coffee, take a 5-minute loop between work blocks.Errand non-efficiency
Park farther from the entrance. Skip the drive-thru. Walk to pick something up instead of ordering online.Post-dinner stroll
This one’s great with family or a friend—and it often becomes a routine without feeling like “working out.”
If you’re someone who has said, “I just need to move more,” this is your green light. Walking is simple, effective, and—maybe best of all—low-pressure. You don’t have to change clothes, warm up, or psych yourself up. You just…step outside and go.
The Mental Health Bonus
It’s not just your physical body that benefits. Multiple studies show walking helps reduce stress, boosts your mood, and clears mental clutter. It’s especially helpful for those of us who live in our heads or deal with anxiety. Even 10 minutes can be enough to shift your perspective and make the rest of your day feel more manageable.
A Good Starting Point
If you’re building healthier habits for the first time (or the first time in a while), walking can be your anchor. Don’t stress about step goals or speed. Just aim to walk most days—even a little bit. That consistency becomes the launchpad for everything else.
What Beginner-Friendly Health Coaching Looks Like
Habit change-based health coaching isn’t about perfection. It’s about identifying the easiest, lowest-lift things you can do consistently.
Some of the things you might work on with a habits-based health coach:
Putting your phone away 30 minutes before bed
Drinking two extra glasses of water per day
Adding protein to your breakfast
Walking 10 minutes after lunch
Saying no to one thing that’s draining you
These changes seem small, but they compound. And they work because they’re sustainable.
As a sidenote: Now through June 15th, we’re offering 20% off our six-month, 1:1 health coaching package $3,000 $2,400. And remember: our health coaching is an HSA / FSA-approved expense!