Building Resilience Through Movement by Setting Boundaries and Creating Habits
- Brainz Magazine
- Apr 8
- 5 min read
Zaira Armendariz is a passionate advocate for mental health and well-being. She earned her master's degree in Positive Psychology from Arizona State University and certifications in Resilience Coaching and Personal Training. She also is the host of her own wellness podcast called Complex, Like Wine.
In today’s fast-paced world, where stress levels are high and burnout is common, prioritizing physical health isn’t just about looking good; it’s about feeling good, managing stress, and developing resilience. Resilience is often viewed as a mental skill, but it is deeply tied to how we care for our bodies. When we set boundaries, create sustainable habits, and give ourselves grace in our fitness journey, we not only strengthen our bodies but also build the mental fortitude to handle life’s challenges.
As a certified personal trainer and resilience coach with a master’s degree in positive psychology, I have witnessed firsthand how movement, rest, and goal-setting contribute to both physical and emotional resilience. Our ability to handle adversity, whether it’s in the gym or in life, is shaped by how well we take care of ourselves.
Movement as a tool for stress management
One of the most powerful benefits of movement is its ability to regulate stress. Exercise isn’t just about aesthetics; it is a scientifically proven way to:
Reduce cortisol (the stress hormone)
Boost endorphins (the “feel-good” chemicals)
Improve emotional regulation
Increase focus and mental clarity
When life feels overwhelming, movement acts as an anchor. It allows us to release pent-up tension, process emotions, and return to challenges with a clearer mindset. However, in order to truly harness the benefits of movement, we need healthy boundaries and habits that make fitness sustainable, not another “chore” that adds to our stress.
Setting boundaries: Making physical health a priority
One of the biggest mistakes people make when trying to incorporate fitness into their lives is failing to set boundaries. Just like we protect our time for work, relationships, and personal growth, we need to protect our time for movement and recovery.
Here’s how:
1. Protect your workout time
Schedule your workouts like important meetings, whether it’s 30 minutes of movement at home or a strength session at the gym. Even 10-minute walks after each meal. Commit to it. If you constantly push workouts aside for work or social plans, ask yourself: Would I cancel an important work meeting this easily?
2. Learn to say no
A key part of resilience is recognizing that you can’t pour from an empty cup. Saying no to late nights, draining social obligations, or excessive commitments allows you to prioritize your recovery, sleep, and overall well-being.
3. Separate movement from burnout culture
Exercise should be something that replenishes you, not another area where you push yourself to exhaustion. The goal isn’t to “earn” food or punish yourself for missing a workout it’s to create a sustainable movement practice that supports your resilience long-term.
Building habits that support resilience
Resilience isn’t about pushing through exhaustion; it’s about showing up consistently in a way that aligns with your life. The key to making fitness sustainable is habit-building. Here’s how to approach it:
1. Start with SMART goals
When starting a new fitness routine, it’s tempting to go all in working out daily, cutting out certain foods, or setting unrealistic expectations. But that approach often leads to burnout. Instead, use SMART goals:
Specific: Instead of "I want to work out more," say, "I will strength-train 3 times a week for 30 minutes."
Measurable: Track progress (reps, weights, running distance, or even mood fluctuations).
Achievable: Avoid extreme goals. If you’re new to working out, start with small, manageable steps. Slow and steady wins the race.
Relevant: Choose goals and workout styles that fit your lifestyle, not what social media tells you.
Time-bound: Set short-term and long-term goals to help stay motivated.
2. Pair habits for easier consistency
Struggle with consistency? Try habit-stacking pairing movement with something you already do daily.
Stretch while watching TV
Walk during phone calls
Do a 5-minute movement session before showering
Small movements add up, and the easier it is to integrate them into your life, the more likely they’ll stick.
3. Find joy in movement
You don’t have to lift weights or run marathons to be fit. Dance, cycle, box, hike, and find what excites you. The best workout is the one you’ll actually do. I recently started taking salsa lessons, and that has been a fun way to add more movement into my week!
The importance of rest and recovery
Resilience isn’t just about how hard you push; it’s also about knowing when to rest. Overworking yourself in the gym (or in life) leads to burnout, injury, and exhaustion.
Recovery is where growth happens.
Sleep: Aim for 7-9 hours to allow muscle recovery and mental clarity.
Rest Days: Give your body a chance to repair! Overtraining can do more harm than good at times.
Nutrition: Fuel your body with nutrient-dense whole foods that support energy and healing. Carbs and fats are not your enemy.
Stress management: Meditation, breathwork, and mindfulness can help regulate nervous system recovery. Find ways that help you relax and reset.
Giving yourself permission to rest is one of the most underrated forms of self-discipline and resilience. I used to struggle with letting myself rest. I now realize how much more productive I can be after letting my body recharge.
Giving yourself grace when you don’t meet your goals
One of the biggest barriers to long-term fitness success is having an all-or-nothing mentality, believing that if you miss a workout or fall off track, you’ve failed. Resilience means understanding that consistency beats perfection.
Missed a week? A month? That’s okay. What matters is getting back into it without guilt. Fitness is not a punishment; it’s a lifelong journey. I like to frame wellness and health as a lifestyle. As life is unpredictable, so can be our routine and flow. Learning how to adjust and take breaks when necessary will be essential to giving yourself permission to be human.
How to reset without guilt
Reframe the setback: Instead of “I failed my routine,”. Say, “I took a break, and I’m ready to restart”.
Lower the barrier to re-entry: Start small instead of trying to jump back into intense training.
Celebrate the return, not the break: Progress isn’t erased by time off. The key is self-compassion. Resilience is not about never falling; it’s about how we decide to show up after we do.
Final thoughts: Resilience is a lifestyle, not a moment
Physical health and resilience are not separate pursuits; they go hand in hand. The boundaries we set, the habits we create, and the grace we give ourselves all contribute to building strength in both body and mind.
Movement is not just about aesthetics or performance; it’s a tool for stress management, confidence-building, and longevity. When we prioritize our physical well-being without guilt or pressure, we develop the resilience to handle life’s challenges with greater ease.
So the next time you feel overwhelmed, remember: resilience is built one rep, one walk, one mindful decision at a time. And if you fall off track, it’s never too late to start again.
Read more from Zaira Armendariz
Zaira Armendariz, MS, Certified Resilience Coach and Personal Trainer
Zaira Armendariz is a passionate advocate for mental health and well-being. She earned her master's degree in Positive Psychology from Arizona State University and certifications in Resilience Coaching and Personal Training. She also is the host of her own wellness podcast called Complex, Like Wine.
Zaira's journey into the realm of mental health and wellness was deeply influenced by her own encounters with adversity. It was through these challenges that she discovered her passion for empowering others to navigate their journey of healing and finding their inner strength. Zaira is deeply committed to helping others proactively manage their mental, emotional, physical, and social well-being through positive psychology strategies.
