We all know that feeling - the tightness in your chest, the sick feeling in your gut, the delay before you take that next step, the tug-of-war between “I know what I should do” and “Ugh, not today.”
That, my friend, is resistance.
And here’s the truth: resistance doesn’t get easier the higher you climb. It gets louder, uglier, and sneakier. Every time you rise- in business, in fitness, in relationships, in your spiritual walk- resistance levels up too.
I know, I get it. This just can’t be true. But it is. Ask any successful person.
Ask any of my clients who I have coached. At the beginning it’s all cake and ice cream and they think Coach Kate is awesome but then by session 3 or 4, I can feel the resistance build. This is when I will off laugh and tell them: “Remember what I told you at the beginning. You may love me now, then really not like me very much in the middle, but I know deep down, you will always love me!” Using some humor when things are tense has always been my methodology of choice, when the going gets tough!
So why more resistance as we rise? Seems like some cruel joke, right?
The truth comes down to science: our nervous system’s number-one job isn’t to make you happy. It’s to keep you safe.
And “safe” to the brain means familiar.
Even if that familiarity keeps you stuck.
So the moment you step toward growth, your brain sounds the alarm: “Whoa, this is new! Danger! Go back to what’s comfortable!”
But here’s the secret: resistance isn’t a stop sign. It’s a signal.
It means you’re on the edge of transformation- that amazing space between who you’ve been and who you’re becoming.
It’s scary. It’s messy. But it’s necessary to succeed in any area of your life.
1️⃣ Train Your Brain to Lean Into Discomfort
When resistance shows up, your amygdala — the brain’s fear center — lights up like a Christmas tree.
It doesn’t know the difference between risking rejection and running from a tiger.
But here’s where science gives us a superpower: simply naming what you feel lowers stress and boosts self-control.
So next time you feel that internal wall, pause and say, “This is resistance.”
That small moment of awareness reactivates your prefrontal cortex — the part of your brain that makes wise, grounded decisions.
When you name it, you tame it.
2️⃣ Use the 20-Second Rule
Motivation fades faster than your morning coffee buzz — usually in less than 20 seconds. That’s when resistance wins.
Behavioral scientists call this activation energy — the effort it takes to start something new.
The higher that barrier, the less likely you’ll begin.
So stack the deck in your favor:
Lay out your workout clothes the night before.Open your journal or document before bed.Set your coffee maker for that early start.
Make starting easy — because once you begin, dopamine kicks in, that feel-good chemical that turns effort into energy.
Action creates momentum.
Momentum builds confidence.
And confidence crushes resistance.
3️⃣ Reframe the Pain
Here’s something fascinating: your brain only experiences effort as suffering when it feels meaningless.
When you attach purpose to your pain, your dopamine system lights up — literally changing how you experience the same level of work.
In a Stanford study, people who focused on why they were doing something felt less fatigue and more satisfaction, even with the same workload.
So before your next big push, ask yourself:
👉 “Why does this matter?”
👉 “Who am I doing this for?”
Purpose turns resistance into fuel. The same strain that used to hold you back becomes the energy that drives you forward.
💥 The Invitation
Here’s your mic drop: resistance never goes away.
It just changes outfits — sometimes it’s procrastination, sometimes perfectionism, sometimes self-doubt in heels.
But so do you.
You’ve built strength, resilience, and awareness with every challenge you’ve overcome.
So when resistance whispers, “You can’t,” smile and say, “Watch me.”
Because resistance isn’t the enemy — it’s the invitation.
It’s the proof you’re alive, evolving, and on the edge of your next breakthrough.
💬 Reflection Question:
Where is resistance showing up for you right now- and what if it’s not holding you back, but calling you forward?
✨ Ready to break through your own resistance?
Book a complimentary Reset Call — a 30-minute coaching conversation to help you get clear, fired up, and back in motion.
👉 Book your call here.
💖 Bonus: Download your free excerpt from my new book Age Out Loud: Your No-Nonsense Fitness & Mindset Guide for Life After 50 — and get the practical tools to keep your body strong and your mindset unstoppable.
👉 Grab your excerpt here.
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