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Make exercise enjoyable says behaviour change expert, Heather McKee

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By Kath Hudson    19 Jan 2026

How exercise makes you feel is one of the strongest predictors of whether people will stick with it long term, according to behaviour change expert, Dr Heather McKee.

“A 2022 study reinforces something we often forget at this time of year,” says McKee. “Enjoyment predicts habit formation and positive feelings after exercise matter more than how hard it was. Enjoyment isn’t a nice-to-have, it’s a behavioural signal.”

The study of 273 exercisers across nine health clubs found that enjoyment predicted three key outcomes that matter for long-term engagement – habit formation; the intention to continue and frequency.

A lot of the enjoyment factor comes down to how well the intensity of the exercise matches the person’s preferences. 

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As we hit the new year, McKee has some suggestions about how operators can implement this theory in order to ensure that the resolutions stick: 

Provide options and listen to preferences to align workouts with what members enjoy, not just what’s optimal. 

Ask them what kind of movement they enjoy, have enjoyed in the past, or are curious about and offer a range of class formats.

Ask them how the workout feels and adjust it based on their feedback.

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Encourage members to notice what feels good in terms of their energy or mood – there is a wealth of evidence that how someone feels during and right after exercise predicts whether they’ll return. 

Frame workouts as feel-good experiences, not punishments.

Coach people to appreciate small wins, such as progress or mastery. This brings the energy back to intrinsic motivation, rather than extrinsic rewards or outcomes. 

Habit formation is easier when behaviours happen in consistent contexts, so encourage consistent patterns – such as gym after work on set days – rather than sporadic effort.

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Reinforce early repetition while enjoyment is high.

Self-Determination Theory shows that when people feel autonomous in their choices, their enjoyment and intrinsic motivation go up. With this in mind, let members choose elements of their workout, such as music, format or pace.

Offer progressions rather than prescriptions.

Recognise progress publicly and compassionately and avoid overly prescriptive, one-size-fits-all statements.

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Positive social connections make workouts more enjoyable and help turn exercise into something people want to do, so encourage peer encouragement and accountability and facilitate small group or partner workouts.

“The job of fitness professionals is to design for pleasure, not punishment. This is particularly pertinent to new movers,” says McKee. “Punishing yourself at the gym is not how you build a loving, sustainable relationship with movement. What actually helps is doing activities you enjoy; leaving sessions feeling capable and wanting to do it again. It’s about resetting, refocusing, and recalibrating toward what will actually last.”

McKee has more than a decade of experience applying behavioural science to health, fitness, and wellbeing. She works with gym operators, fitness brands, and digital health companies to help people build enjoyable, sustainable exercise habits that improve long-term engagement and retention, including – most recently – Myzone

She has worked globally with more than 100 organisations, including lululemon, Decathlon, Unilever, and HSBC, and advises on behaviour change across apps, wearables, and longevity products. Her research has been published in leading academic journals and featured in international media, including Time, Vogue, and The Times.

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5 Storylines that could initiate from CM Punk’s controversial pipebomb on WWE RAW

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CM Punk opened this week’s WWE RAW and delivered the kind of promo that made him famous, one that blurred the lines between reality and kayfabe. The Second City Saint is set to defend the World Heavyweight Championship against Roman Reigns at WrestleMania 42.

Punk and Reigns had been trading verbal jabs before things turned physical a few weeks ago, as the OTC put The Second City Saint through the commentary table. The World Heavyweight Champion got his lick back last week, sending the 2026 Men’s Royal Rumble Match winner through the commentary table.

Reigns was absent from this week’s episode of RAW, allowing Punk to speak his mind freely. The Best in the World not only addressed his WrestleMania 42 opponent, but he also took shots at the upper brass of the company. The controversial promo has opened up several creative opportunities for the future.

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In this listicle, we will look at five storylines that could stem from CM Punk’s pipebomb on WWE RAW:


#5. CM Punk vs. Randy Orton

During his promo on RAW, CM Punk brought up Pat McAfee’s comments on last week’s SmackDown. The Second City Saint took shots at the NFL legend for talking down on the professional wrestling business and even referred to the reports of Ari Emanuel forcefully inserting McAfee into the feud.

Whether we like it or not, McAfee is now a part of the WrestleMania 42 night one main event as Randy Orton‘s manager. With The Best in the World going out of his way to bring up the NFL legend in his promo, it opens the door for a future rivalry between Punk and Orton.

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McAfee believes The Viper will “save the business.” After The Show of Shows, Orton could be holding the Undisputed WWE Championship, and The Second City Saint may be left without a title. Following ‘Mania, Punk could move to the blue brand and feud with Orton and McAfee, which could stem from the veteran’s promo on RAW.


#4. Roman Reigns becomes TKO’s Golden Boy

CM Punk didn’t hold back in verbally attacking Roman Reigns on RAW. The Second City Saint highlighted a stark contrast between him and the OTC, claiming that he had to earn his success, while Reigns was handed undeserved opportunities.

The Best in the World brought up the corporate backing Reigns has enjoyed throughout his career due to his family, taking shots at The Rock and Vince McMahon. A possible storyline that could stem from these comments is the OTC embracing his privileges and becoming TKO’s ‘golden boy.’

Reigns could turn heel and become the corporate champion backed by The Final Boss and other higher-ups.


#3. Heroes could unite against the authority

On RAW, CM Punk continued what Cody Rhodes started on last week’s SmackDown. Following Pat McAfee’s reveal as Randy Orton’s mystery caller, The American Nightmare cut a promo targeting the NFL legend’s inclusion and challenged the company to fire him. This promo was reportedly unscripted.

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Punk also addressed McAfee’s insertion into the program and took shots at TKO for the rising ticket prices. The QB1 and The Best in the World are two of the top stars of the company, and they seem to have joined forces to stand against the upper brass.

This could lead to them forming a team down the line to battle against a corporate faction. We could see a massive Men’s WarGames Match later this year between Team WWE and Team TKO, with Punk and Rhodes leading the charge for the Stamford-based promotion.


#2. Cody Rhodes vs. CM Punk

Cody Rhodes vs. CM Punk could be a possibility following The Second City Saint’s promo on RAW. As mentioned earlier, they both seem to have taken a stand against the company’s upper brass for their involvement in the creative decisions.

Now, what if TKO could eliminate them both at the same time? The company could simply book Rhodes and Punk against each other. While they share mutual respect, The Second City Saint and The Best in the World are two very competitive individuals.

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If they are forced to battle each other, Punk and Rhodes may not pull their punches. Their battle against the corporation could turn into a personal war.


#1. CM Punk vs. The Rock

While calling out Roman Reigns over his family background, CM Punk singled out The Rock. The World Heavyweight Champion took shots at The Final Boss’ recent Hollywood shortcomings.

Punk has always been vocal against The Great One. Whether it was during their rivalry in 2013 or after the Hollywood star catalyzed John Cena‘s heel turn last year, The Best in the World has never shied away from taking shots at The Rock.

While it depends on whether the Brahma Bull is willing to step back into the squared circle, a rivalry between him and The Voice of the Voiceless could be a strong possibility following the latter’s promo on RAW.

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