The Power of Reframing Exercise as Self-Care | Mike Stanlaw | TEDxBayonne

Summary

Personal trainer Mike Stanlaw reframes exercise as essential self-care, not just body transformation. Sharing research and personal experience, he reveals that many feel guilty taking time for themselves and that only 5% of Americans get the recommended 30 minutes of daily activity. Through the powerful story of his client Angela—who spiraled into stress, poor habits, and depression during long workweeks but rebuilt her life through increased training, therapy, and support—Mike shows how movement strengthens mindset, resilience, and daily functioning. He urges listeners to “get your 30” each morning, stack small wins, and treat fitness as daily mental and physical medicine.

Takeaways

• 😀 Many people start their fitness journey simply to put themselves first, rather than for physical transformation or external goals.
• 😀 Self-care, especially through exercise, is crucial for mental and emotional well-being, not just physical strength.
• 😀 Many people, including fitness professionals, often feel guilty about taking time for self-care, viewing it as selfish.
• 😀 Physical fitness is more than just about aesthetics; it’s an essential practice for overall self-care and maintaining energy throughout the day.
• 😀 Only 5% of Americans get the recommended 30 minutes of daily physical activity, highlighting the need for a cultural shift toward self-care through exercise.
• 😀 Exercise can significantly improve both physical health and mental clarity, making people better equipped to handle daily stresses.
• 😀 The pandemic showed how essential fitness is for mental health, with many individuals expressing how much they missed their fitness routines during lockdowns.
• 😀 One client's story, Angela, demonstrates the power of resilience and self-care through exercise, even in the face of extreme stress and personal setbacks.
• 😀 Self-care should be practiced daily, starting each day with physical activity to build momentum and improve mental outlook.
• 😀 Exercise strengthens the mind as much as the body, by improving mindset, managing stress, and changing how individuals perceive external challenges.
• 😀 Consistency in self-care is key to long-term success—just like motivation, it requires daily effort and cannot be sustained without intentionality.

Q & A

What is the most common motivation new gym goers give for starting a fitness journey?

The most common reason people give is that they want to start putting themselves first — viewing fitness as a form of self-care rather than just physical transformation.

Who is the speaker in the script and what does he do?

The speaker is Mike Stanlaw, a personal trainer who owns a fitness studio and helps people improve their health through physical fitness.

What realization did Mike Stanlaw have about exercise and self-care when he opened his fitness studio?

He realized that neglecting his own workouts made him lose energy, confidence, and motivation, leading to resentment toward his clients. He discovered that exercising was an essential form of self-care for his own well-being.

What is the meaning behind the phrase 'Get Your 30'?

'Get Your 30' means dedicating at least 30 minutes each day to physical activity to support both mental and physical health. It became Mike’s studio motto and personal message.

How did the COVID-19 pandemic affect Mike’s clients and their relationship with fitness?

During the 2020 pandemic shutdown, many clients expressed missing the gym and realized how essential fitness was for their mental and physical health, highlighting the deeper emotional need for exercise.

Who is Angela, and why is her story significant in the talk?

Angela is a client and friend of Mike who struggled with stress, unhealthy habits, and depression during the pandemic but later made a powerful comeback through fitness, therapy, and lifestyle changes. Her story illustrates the transformative power of self-care and persistence.

What steps did Angela take to regain control over her health and mindset?

Angela increased her personal training sessions, resumed running, kept food logs, practiced yoga for flexibility and mental peace, and worked with a therapist to manage stress without relying on food or alcohol.

How does exercise contribute to self-care beyond physical benefits?

Exercise not only improves strength, endurance, and appearance but also enhances mental resilience and emotional stability by changing how people view and respond to challenges.

What point does Mike emphasize about the ongoing nature of motivation and self-care?

He explains that motivation, like bathing, doesn’t last — it must be renewed daily. Consistent self-care and exercise are lifelong practices, not one-time achievements.

What daily challenge does Mike give to his audience?

Mike challenges everyone to 'Get Your 30' every day — to make time for physical activity and self-care to improve their health, mindset, and ability to handle life’s stresses.

According to Mike, how does starting the day with self-care influence the rest of the day?

Starting the day with self-care creates a sense of accomplishment and momentum, helping people feel more in control, confident, and positive throughout the day.

What is the overall message of Mike Stanlaw’s talk?

The central message is that physical fitness should be viewed as a vital form of self-care that strengthens both body and mind, enabling individuals to live healthier, more balanced lives.