Struggling with an all-or-nothing approach to fitness? This episode explores why the best strategy is, quite literally, "don't change much." Health Psychologist Dr. Eli Puterman and Personal Trainer Tim Kelly explain how to overcome common mental barriers when starting a new routine. Learn the science of how movement trains your body to better handle stress and why even a 10-minute walk provides a powerful mental and physical boost.

Dr. Eli Puterman is a clinical counsellor and Associate Professor in the School of Kinesiology at the University of British Columbia, as well as the Canada Research Chair in Physical Activity and Health. He directs the Fitness, Aging, and Stress (FAST) Lab, where he investigates how physical activity can protect against the negative effects of stress on cellular aging and mental health.

Tim Kelly is the Head of Fitness Experience for Club 16 Trevor Linden Fitness. With over 20 years of experience, he is dedicated to advancing the professional development of personal trainers, equipping them with the knowledge and skills to deliver exceptional client experiences. Tim is passionate about making health and wellness approachable for everyone. As a contributor to DontChangeMuch.ca, he specializes in breaking down complex goals into small, sustainable actions that help people succeed—whether they are fitness professionals or individuals just beginning their journey.

Follow Tim Kelly

• Instagram - https://www.instagram.com/timkellyclub16/
• LinkedIn - https://www.linkedin.com/in/timothy-kelly-03726b/

Connect with Dr. Eli Puterman

• https://www.psychologytoday.com/ca/therapists/eli-puterman-vancouver-bc/1333323

Follow Canadian Men’s Health Foundation

• Website - https://menshealthfoundation.ca/
• Instagram - https://www.instagram.com/menshealthfdn/
• Facebook - https://facebook.com/menshealthfoundation

Chapters

00:12 The Secret to Handling Stress
00:18 Meet the Experts: Dr. Eli Putman and Tim Kelly
03:14 Overcoming Mental Barriers in the Gym
05:40 The Science Behind Exercise and Stress
07:21 Maintaining Consistency in Exercise
09:13 Movement vs. Exercise
10:47 Low-Intensity Workouts and Heart Rate
17:10 The Importance of Healthspan
20:14 The Mental Benefits of Exercise
22:36 First Steps to Breaking Bad Habits
24:06 Conclusion and Final Thoughts

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