If you’ve ever slogged through a workout just to tick the “I exercised” box, you’re not alone. We’ve all done that thing where we’ve forced ourselves to hit the gym and worked out as hard as possible, hating every second of it and never truly feeling good, even if we have got the physical results we’ve wanted in the end, It sucks, but you know what? It doesn’t have to be that way.

As important as exercise is, our overall wellbeing is important too, and we shouldn’t sacrifice one for the other. We shouldn’t prioritize working out and burning calories over feeling good mentally, and actually, we don’t have to. You can build wellness into your workout routine and get the physical and mental benefits you need to be a healthy, happy, well-rounded person. Here’s how:

1. Redefine What Counts as a Workout

So, you want ot be fit and healthy, but you know what? That doesn’t necessarily mean a 90-minute struggle session with the gym equipment. There are tons of different ways ot work out and get the health and body benefits that you seek, and not all of them will have you wanting to cry into your gym towel. What you need to do is redefine what counts as a workout. It could be a vigorous dog walk with your best buddy (check out CaniCross if you want to up the intensity) or half an hour dancing in the kitchen while your dinner cooks. Any movement can be a workout if you do it with enough effort, and it will be more fun for you too.

The goal is consistency, not perfection. Find movement you actually enjoy such as yoga, hiking, Pilates, kettlebell swings, and you’ll stick with it longer. Bonus: joy burns calories too.

2. Make Recovery Part of the Plan

If you’re not scheduling recovery, you’re not really training, you’re just wearing yourself out. Your body needs downtime to rebuild muscle and reduce inflammation. Think of recovery days as your secret weapon, not a sign of weakness.

Foam rolling, stretching, and mobility work can all help your muscles bounce back. Or you can level up with infrared recovery sessions. Places like HOTWORX, for instance, combine heat, infrared energy, and isometric workouts to help you detox, trengthen, and recover all at once. It’s the future of fitness for those who want results and wellness without living at the gym.

3. Fuel Like You Care About Yourself

Fitness doesn’t stop at the gym door, and wellness doesn’t either. To achieve both, you need to be feeding yourself well, and you need to be enjoying your food too. So, instead of fuelling yourself wholly with plain chicken salad, and protein bars and shakes, find ways of cooking food you love, and which will nourish you at the same time. Look for ways to create healthy, delicious sauces and marinades that will add flavor to that healthy protein and veggies you’re eating, and enjoy every single bite. Oh, and let yourself have something sweet and naughty once in a while – as long as 80 percent of your diet is good, you’ll be fine.

4. Mind Over Muscle

A strong body is nothing without a calm mind. Add mental wellness to your fitness mix by trying breathwork, guided meditation, or even a few mindful moments before and after workouts.

Visualize your goals, focus on how your body feels, and ditch the inner critic. Confidence isn’t just built in the mirror; it’s forged in your mindset.

5. Create Ritual, Not Routine

The best workout plan doesn’t feel like a chore; it feels like self-care. Light a candle before yoga. Play music that makes you feel unstoppable. Wear your favorite workout gear.

When your exercise habit feels luxurious, restorative, and yours, you’re not just chasing wellness, you’re living it.

Time to find joy in movement!