Be Present — It Matters
Tiffany Andras
Here’s a stat that might surprise you:
Muscles grow up to 20% more when you exercise while paying attention to the muscles you’re working compared to when you don’t.
That’s the power of the mind-body connection.
For first responders, we often see two extremes:
Those who are hyper-focused on physical health, constantly in the gym.
And those who, between long shifts, stress, and family demands, let exercise slide.
Wherever you fall, the message is the same: quality matters as much as quantity.
Why Presence Changes Everything
Most of us go through the motions. Reps. Sets. Maybe half our attention is on the phone, the news, or what’s next on the to-do list.
But research shows that mindful attention actually boosts the effectiveness of your workout (Calatayud et al., 2016). When you focus on the muscle, you increase neuromuscular activation, which leads to better strength gains and growth.
It’s not just about lifting weights—it’s about how you lift them.
The Problem with Resolutions
If you’ve ever started strong and fizzled out, you’re not alone. The average New Year’s resolution lasts just 19 days (Statistic Brain Research Institute, 2017).
Why? Because willpower is not enough. Real change comes from systems, not goals.
As James Clear explains in Atomic Habits, lasting results come from stacking small, consistent habits. It’s not about running a marathon tomorrow—it’s about showing up today and doing one meaningful thing with presence.
How to Build Exercise into Your Life (and Make It Count)
1. Start Small, Start Mindful
If exercise isn’t part of your routine, don’t aim for 2 hours at the gym.
Start with 10 minutes of movement a day—pushups, a walk, stretching.
Focus your full attention on the muscles moving.
2. Stack It with Something You Already Do
Clear calls this habit stacking.
Example: “After I pour my morning coffee, I’ll do 20 squats.”
Link the new habit to an old one so it sticks.
3. If You Already Work Out, Turn Up the Presence
Instead of mindlessly repping through, visualize the muscle working.
Count reps with slow, intentional form.
Breathe with your movement—inhale on the easier phase, exhale on the harder one.
4. Measure by Consistency, Not Perfection
Progress doesn’t come from one big workout—it comes from showing up again and again.
As Clear puts it: “You do not rise to the level of your goals. You fall to the level of your systems.”
Call to Action: The Atomic Exercise Habit
This week, choose one small, doable exercise habit and bring full presence to it.
If you’re starting: Pick a 10-minute routine and link it to something you already do daily.
If you’re already exercising: Pick one muscle group per session to focus on with complete attention.
No phones. No autopilot. Just you, your body, and your breath.
Because it’s not just about moving—it’s about how you move.
And presence can turn ordinary effort into extraordinary results.
Works Cited
Calatayud, J., et al. “The Importance of Mind-Muscle Connection During Resistance Training.” European Journal of Sport Science, vol. 16, no. 1, 2016, pp. 1–8.
Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018.
Statistic Brain Research Institute. “New Year’s Resolution Statistics.” Statisticbrain.com, 2017.