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Daily Movement is Non-Negotiable

The StoWicks Conversations

by

Seth and Carolyn Wicks

Today's Key Points:

• Why Movement is the Key to Better Health
• How 75Hard Changed Our Lives
• Tips to Build a Daily Movement Habit
• Strengthen Bonds Through Shared Activity

Carolyn: Happy Sunday, everyone! Over the last few years, I’ve made daily movement a non-negotiable part of my life—and not just for the physical benefits (though those are a nice bonus!). Movement is my anchor. It clears my head, resets my mood, and fuels my productivity. On days I skip it, I feel restless, irritable, and out of sync (just ask Seth lol). What's even better? Daily movement has rippling effects. It’s the secret to longevity, improved brain health, and a metabolism that works with you, not against you. It also combats chronic stress and disease. The most immediate benefit is it just feels good to feel good. And when you make movement a habit, you’re setting the tone for a healthier, happier life.

Seth: I would never say Carolyn gets irritable (that's just asking for trouble), but she does get feisty on days we don't move. For us, a "rest" day means moving our bodies—whether it's a 3-5 mile walk or some form of active recovery. Sitting around all day? Not our thing, and the data backs it up. The best predictor of how long you will live is physical activity, not age. Think about it this way: Do you think a 50 year old who's obese and sedentary will live longer than a 70 year old who's in great shape and moves every single day? I know we keep talking about this, but every day we are getting 1% better or 1% worse, and some daily movement is better than none.

Carolyn: Movement doesn’t always mean hitting the gym either. On some days, it’s as simple as rolling out a yoga mat in our bedroom and following a YouTube workout video or taking a quick walk after dinner. We’re not perfect, and there are days when late nights throw us off. But we’ve made it a priority to limit those moments so they don’t derail us long-term. When slip-ups happen (because they will!), it’s not about beating yourself up—it’s about bouncing back quickly by relying on the habits you’ve already built. The key is finding what works for you.

If you’re unsure where to begin, try these:

1. Start Small: Set a goal so manageable that it’s impossible to skip—like a 5-minute stretch every morning. Once it feels natural, build from there.
2. Find Your Why: Go beyond aesthetics. Do you want more energy, mental clarity, or a longer, healthier life? Write it down and revisit it daily.
3. Use Habit-Stacking: Pair movement with an existing habit. For example, do squats while brushing your teeth or take a short walk during your coffee break.
4. Track Your Progress: Use apps or keep a simple checklist. Watching your streaks grow is incredibly motivating.
5. Make It Fun: Hate running? Don’t run. Love dancing? Blast up your favorite playlist and dance! The best workout is the one you enjoy.

Most importantly, focus on how you want to feel tomorrow and make choices today to support that. Maybe you should skip Monday trivia night if it prevents you from hitting your morning workout. It's moments like these when you need to look in the mirror and decide for yourself what quality of life you want to live. When you prioritize feeling good, movement stops feeling like a chore and starts becoming a gift you give yourself daily. You have to help yourself get to where you want to go. Your partner, kids, family, and friends will thank you for being your best so you can be the your best for them.

Seth: One thing to think about is that being your best self isn't some destination, it's about who you're becoming in the process. It's an identity change, of changing your mindset from "I want to be someone who's active and healthy" to "I am someone who's active and healthy".

For us, this change came about 4 years ago. At the time, we were drinking weekly, not exercising, and focused on the wrong things. Daily movement wasn't even on our mind. I think what really got us into gear was 75Hard. This was an extremely hard program on both our bodies and minds, and we've now done it 3 times in the past 4 years (and currently doing it for a 4th time). It's rewarding and the results speak for themselves. A bonus of doing the program was doing something hard and meaningful together. We promised to hold one another accountable and to get better together, and those few months transformed our lives and our relationship. I was determined to get better for myself and our relationship, and Carolyn felt the same way.

Carolyn: Working out with your partner is an underrated way to strengthen your bond. For Seth and me, it’s more than staying fit—it’s quality time, a shared goal, and a chance to grow together. Whether it’s a tough workout, a long walk, or simply talking while we move, those moments build connection. If you’ve never worked out with your partner, here are some ways to get started:

• Plan “active dates.” Instead of dinner and a movie, try hiking, kayaking, or even taking a class together.
• Hold each other accountable. Make movement a shared goal and cheer each other on—it’s motivating and fun!
• Use it to resolve conflicts. When tensions rise, we take a walk. There’s something about moving side by side that helps us talk things through without distractions.

Trust me, the benefits go far beyond physical fitness. It strengthens your relationship, builds trust, and gives you something to celebrate together. Plus, it’s hard to stay mad at each other when you’re struggling through a sweaty workout!

Seth: This week's challenge: Commit to moving your body for at least 30 minutes each day this week. It doesn’t need to be all at once—break it into smaller chunks if needed. Whether it’s a brisk walk, a quick tennis workout, or actively playing with your kids, the goal is to create momentum. By the weekend, reflect on how you feel—you might surprise yourself with the changes.

Carolyn: Start small, stay consistent, and embrace the ripple effects. When you prioritize movement, you’re choosing a better version of yourself—for you and everyone who depends on you.

Both: Be intentional with your time this week and make daily movement a priority!

See you next week,
Seth & Carolyn
​The StoWicks

Quote of the Week:

"Those who think they have no time for exercise will sooner or later have to find time for illness.”

Edward Stanley

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