83. Move It Like Money – The Exercise Currency Exchange You Didn’t Know You Needed

Tired of feeling like if you don’t sweat, it doesn’t count? Think again! In this empowering and light-hearted episode, Dr. Stacy Heimburger, aka SugarFree MD, introduces the concept of an Exercise Currency Exchange — a powerful mindset shift that helps you drop the all-or-nothing mentality around movement.

Learn how to assign value to small bursts of activity (like brushing your teeth while squatting, dancing while folding laundry, or taking the stairs) so your brain finally believes: It ALL counts.

Whether you’re too busy for the gym or stuck in perfectionist thinking, this episode will help you:
 ✅ Stop feeling guilty for missing a workout
 ✅ Reframe movement as daily “money” you earn
 ✅ Discover creative ways to "bank" activity throughout your day
 ✅ Build consistency and momentum without burnout

What You’ll Hear In This Episode:
 💬 Why walking goals often lead to all-or-nothing spirals
 💬 How to create your own “movement money system”
 💬 Real-life, hilarious examples of movement “exchange rates”
 💬 Brain hacks to make your workouts feel more achievable
 💬 The surprising science behind short bursts of movement

🔥 Mentioned in This Episode:

• 💻 Access Dr. Stacy’s Emotional Eating Vault with 14 private coaching lessons:
   👉 www.sugarfreemd.com/vault

💡 Take Action:

1. Create your own Exercise Currency Exchange Sheet.
2. Tag Dr. Stacy on Instagram with your funniest or most creative “currency swaps”!
    📲 @sugar_freemd

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Transcript

Welcome back to the podcast, everybody! I’m Dr. Stacy Heimburger, SugarFree MD, and I want to talk to you today about moving it like money.
I know—it sounds funny. ChatGPT helped me with the title, so I can’t take full credit. But this is something that has been coming up with my clients over the last couple of weeks, so I thought I would talk about it.

It’s this idea of what counts as exercise.
And I know I’ve talked briefly about this before, but I want to teach you the exact system I recommend using when we’re talking about exercise—and what actually counts.

I find this comes up around this time of year, and my suspicion is it’s because it’s a little bit nicer outside, right? The weather is getting nice, and people like to walk outside. Walking is usually one of those things… you know I’m a big fan of movement—joyful movement—movement that feels good. So walking ends up being one of those things for most people.

And then we start tracking things like walking or making goals around walking. But if there's a day that we can’t walk—right? Like we planned to walk after dinner but then it rained, or someone needed help with homework, or you’re just tired… or you just don’t feel like it.

And then we didn’t move at all, and we didn’t walk. And then we put an X in our habit tracker or whatever else, and it just puts us into that “I blew it” mindset.

That very often leads to a little spiral of guilt where we’re like, “Well, I already blew it, I might as well do this… and this... and maybe have that second glass of wine… and maybe a little dessert.”

So I want to get away from this all-or-nothing thinking.

I think a fun way to do that is to create this idea of a currency exchange.

I’ve thought of this before—like when I would go for a run post-call, and I’d say, “We get a post-call bump, right?” Because if you go for a jog post-call, that 2-mile jog counts as 4 miles. Obviously. 😅

So I’ve done this idea of treating exercise or movement like currency. But here’s how I want you to do it.

Play around with this idea:
What if movement is like money?

What if that 30-minute walk is like a $20 bill?
And my goal is to earn $20 a day in movement.

So if I miss my 30-minute workout—maybe I planned to go after dinner, but it rained or somebody needed something—then I’ve lost my $20 bill.

But I still need to earn $20 by the end of the day.
Can I earn that with nickels and dimes? With one-dollar bills? With fives?

What if I had already collected some coins and small bills throughout the day, and by the time dinner rolled around, I only owed myself $5 to meet my goal?

That is what I’m talking about. This is what I mean by an exercise currency exchange.

I’ve taught a similar concept called “Opportunities to Move,” but sometimes that doesn’t quite land when people have very specific goals—like specific time or step targets.

Even if they’re moving, it’s still hard for their brains to make it count.

Let me stop right here and say:
ANY movement counts. For the record.

But if your brain is like, “Nope. She’s lying. That doesn’t count”—this is where the currency exchange comes in handy.

We start assigning value to those small movements.

If I do 10 squats while brushing my teeth—maybe that’s a quarter.
If I put on my weighted vest while getting ready in the morning—that’s a dollar.
If I do 20 minutes of yard work—maybe that’s $5.

It all depends on your goal.
If your brain needs to see it to believe it, give it math. Make a currency sheet. Get curious. Make it fun.

You can say:

• Toothbrush squats = 25¢
• Weighted vest while cleaning = $1
• 20 minutes of yard work = $5
• Dancing while folding laundry = 75¢

What counts?
Whatever you decide counts. But assign it a value so your brain can stop arguing.

There’s actual research backing this up, too.
Short bursts of movement—sometimes called “exercise snacks”—can be just as beneficial as longer workouts depending on the goal.
It’s about being less sedentary. Moving more. That’s what counts.

So if your brain resists, build a money system. If your goal is a mile walk and you assign that $10, then everything else you do during the day? Start subtracting from $10. Tally it up.

This isn’t about winning a gold medal or joining Team USA.

Unless you are an Olympian and listening to this… in which case, email me immediately, because I’m obsessed with Olympians. 😄

But for the rest of us?
This is about longevity. Health. Strength. Energy. Mood.

It all counts.
My brain already believes that, so I don’t have to argue with myself.
But with strength training? I do sometimes have to do a little currency exchange to make it feel like it’s “enough.”

So here’s your challenge:

1. Check in with yourself.
   • What’s your real goal with exercise?
   • Is it longevity? Metabolic health? Mental clarity?
2. Does your brain believe all movement counts?
   • If yes, great! Done.
   • If no? Build your currency exchange.

And then? Tag me!
I want to see your wildest currency swaps. Cleaning baseboards in a squat? Let me know what that’s worth!

Tag me on Instagram @sugarfreemd or email me at support@sugarfreemd.com.
I’ll celebrate all those coins you’re putting in your health bank.

This is like a reverse ATM.
Instead of withdrawing money, you’re depositing movement.
And what you earn? Longevity. Strength. Health. That’s the best prize.

Quick Recap:

• We don’t need perfect conditions to move.
• If your brain fights you on what counts, make it math.
• Small movements add up. They matter.
• Build your momentum, not your guilt.

Oh! And if this helped, share it with a friend, rate & review the podcast, and go check out the Emotional Eating Vault Release. I’ve opened up my best 14 private coaching trainings—including bonuses—so you can go deeper without needing to commit to private coaching.

Next week, I’m bringing you a fresh take on self-care. Not the fluffy kind—the real kind.

Can’t wait.
Talk then.
Bye! 👋