What thirty years of teaching fitness taught me about movement, motivation and Physical Intelligence

I have been a fitness instructor for nearly thirty years. For six of those years, I taught college students who were taking my classes for credit. The unique thing about that population was they had to be there. They weren't necessarily showing up because they wanted to get healthier, but rather to fulfill a prerequisite. In fact, one student made it very clear to me at the beginning of the term that she did not want to be there. She told me she "did not sweat," hated working out and had absolutely no interest in taking the class.

Some twenty years later, I ran into this former student. She said she was so glad to see me because she had thought for years about telling me how taking my class changed her life. She was still exercising regularly and often thought back to how the class helped her realize how much better she felt after moving her body and even getting sweaty!

I've had a lot of those encounters over my career. People have shared with me how their lives were improved and, in their words, even saved because of something I introduced them to. My secret sauce as a fitness instructor has always been trying to figure out what motivates people and helping them find a form of movement they enjoy. There are plenty of things we can make ourselves do for a while because we know they're good for us, but if we want movement to become a regular part of our lives, there must be positive reinforcement. We have to enjoy it or it won't last long-term.

Once we consider the positive effects of exercise, it becomes much easier to understand why people stick with it. It feels good to feel good, to be stronger, have more energy, sleep better and have some sense of control over our bodies, our health and our lives. It feels good not to get winded walking to the mailbox or climbing a flight of stairs. Like any product that works for us, we become loyal customers.

This is where my experience has led me to develop a theory of Physical Intelligence, or PQ. We have spent decades treating physical activity as something we do primarily to manage weight or prevent disease. But a lot more happens when the brain and body work together that affects how we perform, not only physically, but cognitively, socially and emotionally.

Exercise actually changes the brain. Physical activity is associated with increases in brain-derived neurotrophic factor, or BDNF, a protein involved in neuroplasticity, learning and memory. The effects are emotional as well. Beyond generating “happy hormones,” movement influences systems involved in mood, motivation, reward, stress and pain, including dopamine, serotonin, norepinephrine, endogenous opioids and endocannabinoids. That helps explain why a walk, a workout, a yoga class or even a few minutes of movement can change how we experience ourselves and the world around us.

I think back to that reluctant college student and so many others throughout the years. I could have spent an entire semester explaining why exercise was good for them and never have made an impact. Rather, through experiencing the positive benefits of being active, people change their own minds (and bodies!).

After thirty years of teaching fitness, I have also learned there is no single form of movement that works for everyone, and it can change with the seasons. For years, I LOVED Step Aerobics and now I love Yoga and Qigong. I’ve always enjoyed lifting weights and disliked running. Others might prefer swimming, Zumba or going for a hike. Group fitness, gardening, pickleball, walking the dog or dancing in the kitchen all count. What matters is finding something that we will do consistently, and maybe even look forward to doing.

That requires some willingness to experiment. Try different things with an open and curious mind and give yourself permission to be a beginner. Whenever people say, “I can’t do yoga,” I simply add the word “yet.” Instead of immediately judging a new experience, pay attention to what happens with consistent practice. Notice your energy, mood, sleep, ability to focus and how your body begins to feel as it gets stronger and more capable. That’s where I’ve seen the most transformation. It feels good to feel good. It feels even better to lift heavy objects, reach our toes to put on our socks and walk and talk with a friend without huffing and puffing.

The premise of my PQ Initiative is that movement is fundamental to human development and thriving throughout the life span, but especially during the first few years of life. Emerging research supports the connection between physical activity in early childhood and cognitive development, including executive function, impulse control and attention. I encourage you to explore my website to learn more at www.pqinitiative.com.

References

Acute cardiovascular exercise and circulating neurotrophic factors in humans: A systematic review and meta-analysis of mechanisms and methodological moderators. (2026). Neuroscience & Biobehavioral Reviews. 

Gupta, A., et al. (2024). Aerobic exercise and endocannabinoids: A narrative review of stress regulation and brain reward systems. Cureus, 16. 

Pacheco, C., Culkin, V., Putkaradze, A., & Zeng, N. (2025). Effects of movement behaviors on preschoolers' cognition: A systematic review of randomized controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 22, 12. https://doi.org/10.1186/s12966-025-01705-y