Episode 70

Written By Alisa Murray

How to Start Working Out Again with Alison K

If you’ve been telling yourself “I don’t have time to work out right now”… this episode is your permission slip to stop treating fitness like an all-or-nothing conquest.

In today’s interview, I’m joined by Alison Katschkowsky (aka Alison K)—a fitness coach with 30+ years in the industry, a Master’s in Exercise Science, and decades of college-level teaching experience. Alison specializes in helping busy adults build fitness routines that work in real life (you know… the one with meetings, sick kids, tax season, and an inbox that breeds overnight).

We talk about why big goals can be motivating, but also why they can backfire fast when you try to change everything at once. Alison breaks down what she calls the “minimum effective dose” of fitness: how to start small, build consistency, and stop dismissing the little things that actually add up.

Because your body doesn’t roll its eyes and say, “Well, you didn’t go to the gym, so none of that counted.” Movement is movement. And it all counts.

What you’ll learn in this episode:

  • Why “going all in” is usually the fastest route to quitting (and how to avoid it)

  • The minimum effective dose of fitness for busy seasons (spoiler: start with 10 minutes)

  • Tiny, sneaky ways to get more movement without “doing a workout”

  • How to make fitness easier when you struggle with executive function, initiation, and follow-through

  • A simple strategy for low-motivation days that doesn’t rely on magical willpower

  • How to “begin again” after you fall off track, without the guilt spiral

  • What to do when you have 10 unexpected minutes (and you’re tempted to scroll)

  • Why walking is wildly underrated (and the easiest on-ramp back into consistency)

  • How accountability (people, classes, coaches) makes follow-through so much easier

Resources Mentioned:

Your Next Steps:

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Alisa Murray
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