Find Joy in Movement: A 31-Day Fitness Challenge to Boost Your Body and Mind

Lacee Green’s Approach to Fitness: Finding Joy in Movement

Start TODAY trainer Lacee Green champions a philosophy that resonates with everyone: “Fitness is for every body and everybody,” she affirms. “It’s about loving who you are while working on who you’re becoming.” With this in mind, she has designed a fitness plan that makes movement enjoyable, accessible, and as beneficial for mental well-being as it is for physical health.

Over the next four weeks, the focus will be on cardio workouts that burn calories, enhance heart health, and deliver a much-needed endorphin boost. Green also offers motivational insights to reshape the way we think about exercise, making it a source of joy rather than a chore.

31-Day Bust a Mood Challenge

This month-long challenge is designed to combat winter blues while setting the stage for springtime fitness goals. The plan emphasizes feel-good movement, including walking, stretching, and a quick five-minute cardio routine to establish a sustainable exercise habit.

Enjoying Fitness While Achieving Your Goals

“My mission has always been to make fitness inclusive for all ages, body types, fitness levels, and abilities,” Green explains. “Too often, we view exercise as a punishment, dreading certain movements or doubting our own abilities. But when I say ‘find the joy and drop the judgment,’ I mean truly embracing exercise in a way that feels good for you.”

Here are some of her top strategies for making exercise more enjoyable and maintaining motivation:

Redefine What Fitness Looks Like

To truly enjoy movement, we must challenge the conventional definition of exercise. “There’s a misconception that fitness means spending hours at the gym, sweating through grueling workouts. That’s simply not true,” says Green. Instead, she encourages embracing all forms of movement.

“Is walking for ten minutes a day a fitness routine? Absolutely. Do you love dancing in your living room? Then dance fitness is for you. You can get in the best shape of your life right at home.”

Find Your Happy Place Workout

Once you broaden your view of exercise, you can discover activities that genuinely bring you joy. “Try different things and see what resonates with you,” says Green. “For me, it’s bootcamp-style functional strength training—I’d pick lifting over cardio any day.” Whether it’s yoga, tennis, boxing, or simply walking your dog, the key is finding something that makes you look forward to moving.

Reframe Exercises You Don’t Love

While variety is important for overall health, we all have workouts we enjoy less. For Green, cardio isn’t a favorite, but she shifts her mindset to embrace its benefits. “Instead of dreading it, I remind myself: This is good for me. It strengthens my heart and helps me live a longer, healthier life,” she says. Adjusting how you view challenging exercises can make them more manageable.

Identify Your Greater Purpose

Thinking about the bigger picture can keep you motivated, even on tough days. “Ask yourself: What’s the greater purpose? Why do I want to be stronger or more mobile? Maybe it’s to keep up with my grandkids or maintain independence as I age,” Green suggests.

Ask Yourself One Key Question

“What’s one thing I can do today that will help me become the person I want to be a year from now, five years from now, or even ten years from now?” Green advises keeping this mindset at the forefront every day.

5-Minute Find the Joy Cardio Routine

“This quick, bodyweight-only cardio workout is great for your heart and your spirit,” says Green. The routine is designed to be done anywhere, no equipment needed, to elevate your heart rate, burn calories, and boost your mood. Each move is paired with a mindset shift to help overcome negative self-talk and build confidence.

Perform each exercise for 45 seconds, followed by 15 seconds of rest.

Run Forward and Back

Run three to four steps forward, then three to four steps back.

If space is limited, running in place works too.

For a challenge, bring knees higher; for low-impact, power walk with arm pumps.

Mindset Shift: Visualize yourself running toward joy. “Find your joy in this moment, however that looks for you,” says Green.

Lateral Shuffle

Start with feet shoulder-width apart, knees slightly bent.

Shuffle two steps right, touch left hand to right foot; shuffle left, touch right hand to left foot.

For more intensity, stay in a deep squat; for low-impact, walk side to side.

Mindset Shift: Move past obstacles in your way—whether external challenges or internal self-doubt.

Punch Jacks

Stand with feet hip-width apart, hands in fists at chest.

Jump feet out while punching forward, then jump feet in and bring hands back.

Low-impact modification: Step one foot out at a time while punching forward.

Mindset Shift: “Punch through anything holding you back,” Green says, reminding us to silence negative self-talk.

Cross Punches

Stand with feet wider than hips, fists up.

Rotate and punch across your body, alternating sides.

Mindset Shift: “Punch away negativity,” says Green. Let go of self-doubt and limiting beliefs.

Lateral Lunge to Overhead Reach

Step right into a lateral lunge, reaching left hand toward right foot.

Push back to center and reach arms overhead.

Repeat on the left side, alternating throughout.

Mindset Shift: “Reach for your blessings,” Green encourages. “Count them, acknowledge them, and shift your perspective.”

Final Thoughts

Fitness is not about punishing your body—it’s about celebrating movement in a way that works for you. By shifting your mindset and finding joy in exercise, you can build a sustainable, fulfilling fitness routine that supports both your physical and mental well-being.