Welcome to The Pilates Exchange! In this episode, we explore the fascinating science behind building new exercise habits and adopting a healthier lifestyle. We’ll break down the psychology of habit formation, discuss the role of dopamine in motivation, and share practical strategies to help you create lasting changes in your fitness routine. Whether you’re starting your movement journey or looking to support your clients as a teacher, this episode is packed with actionable insights to inspire consistency and growth.

What You'll Learn in This Episode:

1. The Habit Loop:
   • Understand the Cue-Routine-Reward framework for building and sustaining habits.
   • How to identify and leverage cues to create a fitness routine.
2. The Role of Dopamine in Motivation:
   • Why dopamine is the brain's motivation molecule and how it drives habit formation.
   • Strategies to use dopamine to reinforce exercise habits.
3. Practical Habit-Building Strategies:
   • Starting small with achievable goals.
   • Using habit stacking to integrate new behaviors into your daily routine.
   • Tracking progress and celebrating small wins to maintain momentum.

Actionable Takeaways:

• Use habit stacking: Link new habits to existing routines, like rolling out your mat right after brewing your morning coffee.
• Celebrate small wins: Acknowledge and reward progress, even if it’s as simple as attending your first class.
• Focus on consistency over perfection: Showing up regularly, even for short workouts, builds lasting habits.

Resources Mentioned in the Episode:

The Power of Habit by Charles Duhigg

Atomic Habits by James Clear

The Brain That Changes Itself by Norman Doidge

Huberman Lab Podcast (Episode 21: Dopamine & Motivation)

Harvard Health Blog: How to Build Healthy Habits in the New Year

Perfitly You Inspire Membership: Perfitly You Membership - Performance Fit Pilates - Hannah Teutscher

Links and Resources

• Free Ebook – 100 Pilates Class Themes: performance-fit-online.com/100-pilates-class-themes
• Free Ebook – Top Teaching Tips: performance-fit-online.com/top-teaching-tips
• Free Creativity Masterclass: mailchi.mp/pilates-studio-nuernberg/creativity-masterclass
• Train the Trainers: pilates-studio-nuernberg.com/train-the-trainers
• Connect with Us: hannah@pilates-studio-nuernberg.com 
• Performance Fit Pilates: pilates-studio-nuernberg.com 
• Performance Fit Pilates on Instagram: @performance_fit_pilates
• Performance Fit Pilates on YouTube: @PerformanceFitPilates 
• Hannah Teutscher on LinkedIn: linkedin.com/in/hannah-teutscher