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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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Bonfrere Questions NFF Leadership After Super Eagles Miss Back-to-Back World Cups

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Former Super Eagles head coach Johannes Bonfrere has raised concerns about the leadership of the Nigeria Football Federation following Nigeria’s failure to qualify for two consecutive FIFA World Cup tournaments.

Nigeria missed out on the 2022 World Cup after losing to Ghana on the away goals rule, while their hopes for the 2026 edition ended in a penalty defeat to DR Congo. The absence from both tournaments has dealt a blow to the country’s football reputation on the global stage.

Bonfrere, who guided Nigeria to Olympic gold in 1996, said the situation is unacceptable and called on the football authorities to take urgent action. He stressed that preparations for future tournaments must begin immediately to avoid another disappointment.

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According to the Dutch coach, missing the 2026 World Cup is damaging not only for Nigeria but also for African football. He urged the federation to review what went wrong and ensure proper planning ahead of future competitions, starting with the next Africa Cup of Nations.

He noted that Nigeria has many talented players competing in top European leagues and warned that it would be a major setback if such a generation fails to appear at multiple World Cups.

Bonfrere also reminded stakeholders of Nigeria’s rich football history, describing the country as a leading force in Africa that should always be present on the world stage. He pointed out that Nigerian teams have traditionally brought excitement, colour, and strong fan support to global tournaments.

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Reflecting on past successes, he recalled how Nigeria attracted global attention at previous World Cups and the Olympic Games, with fans eager to watch the team play. He expressed concern that the absence of the Super Eagles is now being noticed worldwide.

The veteran coach concluded by urging the federation to put its house in order, insisting that there is still enough time to rebuild and prepare properly for the 2030 and 2034 World Cups. He added that decisive action now will be key to restoring Nigeria’s place among football’s top nations.

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“YOU’RE NOT A CHAMPION” – WWE official’s message to female star

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WWE is on the Road to WrestleMania, and the company recently hosted another major premium live event. Meanwhile, NXT General Manager Robert Stone sent a message to a female star following the recent edition of NXT when demands were made on X.

Last year, Mariah May signed with the Stamford-based promotion and joined the developmental brand. May, now known as Blake Monroe, was one of the names to leave All Elite Wrestling and join WWE under the new regime. Before the end of the year, she captured the NXT Women’s North American Championship and lost it in December accidentally to Thea Hail.

After losing the title, Blake Monroe feuded with Jaida Parker and returned to the division for the title she wasn’t planned to drop in the first place. On the recent edition of WWE NXT, Monroe and The Vanity Project’s Jackson Drake defeated Tatum Paxley and Shiloh Hill in a mixed tag team match. The 27-year-old WWE star pinned the current NXT Women’s North American Champion for the win.

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Later, she uploaded a picture on X with a custom title and claimed in character that she’s now a two-time NXT Women’s North American Champion and demanded her side plates from the NXT General Manager. Robert Stone sent a message to Monroe and claimed she’s not a champion, stating it wasn’t a title match, which Monroe and Drake won on the show.

“YOU’RE NOT A CHAMPION,” Stone tweeted on X.

Monroe might’ve earned a title match against the champion, but the mixed tag team match was a non-title bout.


Blake Monroe lost at WWE Stand & Deliver 2026

Earlier this year, Izzi Dame won the NXT Women’s North American Championship from Thea Hail while she was in a feud with Tatum Paxley. Last year, Dame and The Culling turned on Paxley and cost her the NXT Women’s Championship against Jacy Jayne. The 29-year-old WWE star vowed to get revenge on her former on-screen family.

After Dame became the new champion, the title was inserted into her ongoing feud with Tatum Paxley. Later, Paxley won the title at NXT Vengeance Day and defended it against the former champion in a Steel Cage match and won. Later, she entered a feud with Blake Monroe, who stole the title in the weeks leading up to their match at Stand & Deliver.

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The biggest event of the developmental brand took place in Missouri, and Tatum Paxley defeated Blake Monroe in a title match. After the match, Monroe took an assist from The Vanity Project and pinned the champion in a mixed tag team match. It’ll be interesting to see what’s next for both stars in the coming weeks.