Just Keep Moving

Most people don’t quit moving because they don’t care.
They quit because something hurts, life gets busy, or motivation quietly slips out the back door.

I know that road well.

I’ve been intentionally moving for about 15 years. CrossFit. Gym seasons. Cycling. Running. Some good stretches. Some dumb ones too. Here’s how I survive.

The injury that almost took me out

One day at the gym I made a classic mistake. Friendly competition. Back squats. Adding weight every round. Feeling strong. Feeling proud.

Then I dropped into a squat and felt my hip unhinge. The bar collapsed onto my neck. I barely got off the ground.

I drove home stiff but upright. By the time I got there, I had to crawl into the house.

Turns out I tore my lower ab and wrecked my hip flexor on the left side. Bruising everywhere. The kind of injury that whispers sweet lies like, “You deserve the couch,” and “Netflix needs you,” and “Ice cream understands your pain.”

That was over ten years ago. I still feel it.

That injury could’ve taken me out of the game for good. Instead, it taught me a few things. Slowly. Because yes, I can be a slow learner.

Here’s what’s helped me keep moving.

1. Rest is not quitting. Rest is the plan.

You can’t go unhinged for weeks and expect your body to applaud you.

Rest days are as important as leg days. Maybe more important, depending on your age and how many times you’ve said, “I’m fine,” when you weren’t.

Rest is not weakness.
Rest is wisdom.
Rest is how you get to keep moving long term.

2. Never miss two days in a row

Some days I don’t have it. No energy. No motivation. No desire to do anything other than sit.

So what.

I let myself have the day. I just don’t let it turn into two.

Day one can be grace.
Day two becomes a pattern.

A walk counts. Stretching counts. An easy ride counts. Showing up ugly still counts.

3. If you’re tired of starting over, stop quitting

That quote has followed me for years.

I’ve taken extended breaks. Injuries. Travel. Life. That’s still part of the plan.

But I don’t quit. I pause with intention. There’s a difference.

4. Compete against yourself, not everyone else

This one keeps me out of trouble.

I get injured or embarrassed real fast when I compete against other people. Especially younger, stronger, or louder people. Im 50 now!

So I keep my own metrics.

I ride the same routes. I know my times. If I want to compete, I compete with my past self.

Peloton leaderboard? Encouraging. It nudges me.
Ego and pride? Dangerous. They put me on the couch.

Competition is good.
Ego is expensive.

5. Consistency beats intensity

This one still messes with me because I like to push.

Yes, growth happens outside your comfort zone.
No, you cannot live there.

Living at the edge doesn’t produce growth. It produces injury.

Steady movement over time wins. Every time.

6. I had to change why I work out

I used to think, “I work out so I can eat whatever I want.”

That logic sounds great until you’re staring into a bag of M&Ms wondering how this all went sideways.

Now it’s simpler.

I move to be healthy.
Mentally. Physically. Emotionally.

The food matters. The movement matters. The mindset matters.

Still learning. Still moving.

I’m not an expert. I’m just stubborn enough to keep showing up.

Some days are strong. Some days are slow. Some days are just enough.

And that’s fine.

Just keep moving.
Keep showing up.
And whatever you do, don’t let the chair win.

What’s one small way you could move today, even if it’s not impressive?

That’s the place to start.