When you ask Dr. Theresa Larson (aka “Dr. T”) how to take better care of yourself, her answer isn’t a laundry list of rigid rules or trendy workouts. It’s simple: “Something is better than nothing. And there’s no better time to start than now.”
A former Marine Corps Engineer Officer turned physical therapist and founder of Movement Rx, Dr. T has made it her mission to help leaders and their people overcome fatigue, systemic disease, burn out, and stress-related illnesses by making their self-care NOT a luxury, but a leadership strategy. Dr T and her team do this by providing training specifically on how to implement well-being into work and life.
Her focus isn’t on perfection – it’s on intentional living. At a time when wellness can feel like a chore and movement often gets lost in endless to-do lists, Theresa offers a refreshing, grounded perspective on how to get moving, stay centered, and actually enjoy the process.
Start with Morning Light, Not Screens
Theresa’s mornings begin not with a heavy workout, but with ritual. She drinks a glass of water, and she steps outside, no sunglasses, no screens – just sunlight and fresh air. “The best thing I do when I wake up is drink water and get outside,” says Theresa. “I get my eyes exposed to natural light. That kickstarts our circadian rhythm. It’s like a natural cup of coffee.”
Movement follows instinctively – a few spinal stretches, toe touches, and what she playfully calls her “raise the roof” motion to wake up her spine and brain. Nothing fancy, just something that feels good, restorative, and energizing. On busy mornings, even these few minutes are enough to create a ripple effect that lasts all day.
When Motivation is Low, Walk (or Choose an Activity You Want to Do)
Even Theresa has her off days. She doesn’t pretend to feel motivated every day, and that honesty is part of what makes her advice so accessible. “There are days I have the time, but not the emotional or physical bandwidth. So I just walk. Walking can be your best friend,” Theresa advises. It’s simple, low-impact, and requires no equipment. Whether juggling work, travel, or family demands, walking is a steady source of clarity and calm.
And her advice if you’re still feeling stuck? “Just think about what kind of activity you want to do and do that. Don’t let what anyone else is doing define what you do. Give yourself just 30 minutes. The important thing is to start,” she recommends. “So maybe it’s just once a week, the following week it progresses to two days, and then five days the week after.”
Reframe Travel and Movement
For many, travel throws everything off. But Theresa sees travel as an opportunity to let go of stale or rigid routines and lean into flexibility. “If I’m on vacation, I walk a ton. But when I travel for work, it’s really about how I eat,” she says. She focuses on eating clean, staying hydrated, and resting well. “I say I eat like a cavewoman – meat, veggies, and nuts – whole foods. And I don’t drink. I don’t really like the taste of it. It effects my sleep, and I need to be sharp,” she says.
And she doesn’t stress about finding a gym. Hotel gyms rarely appeal to her, so she adapts with bodyweight movements or simply walks as much as she can. The goal isn’t to replicate your usual routine – it’s to do something, rather than nothing.
Re-Evaluate Your Mind and What You Think About Recovery
Theresa believes wellness isn’t just physical, but that it’s also deeply connected to mindset and recovery. “People don’t dig deep enough into looking at their own mindset and how it affects their outcomes,” Theresa cautions. She explains that our mindset is shaped by our beliefs and many of those beliefs go unexamined. “You can’t change your outcomes unless you’re willing to challenge your beliefs and adopt a growth mindset,” she says. Her tip? Shift your language. Instead of saying, “I can’t do this,” try, “I can’t do this yet,”.
And in our hyper-connected culture, the most radical form of recovery might be unplugging, especially from technology. “Recovery is not just kicking your feet up and resting. It’s about giving yourself some space from being ‘on’ all the time,” she cautions. “Whether it’s turning off your phone at 8 PM or taking a weekend without screens, real recovery creates space for the brain and body to reset.” This kind of rest – both mental and emotional – is just as vital as physical movement, yet it’s often overlooked.
Choose a “Life” Anthem or Playlist
Theresa’s go-to song when she needs to move is “I Lived” by OneRepublic. It’s a high-energy anthem that mirrors her own approach to life: be present, be brave, and don’t wait for the perfect time to move or do something meaningful. “It’s about showing up and really living. Not worrying, just doing it,” she says.
Live Intentionally
When Theresa and her husband started Movement Rx in 2013, it wasn’t to build an empire, but to live an intentional life that worked for their family. “We’re not a billion-dollar brand (yet), but we’ve created a life that aligns with our values, and we’ve been able to grow intentionally. I don’t have to be a social media influencer. We live in the mountains. And I get to serve leaders and their people the way they need, yet don’t often get, AND in a way that works best for my family.,” she gushes. “What I’m most proud of is helping leaders improve the quality and length of their life. That feels really good. At the end of the day, what are we all working for? If we don’t have our health, we have very little,” she says. “We can’t do the things we love or serve or lead the way we want to.” Most people wait until they are sick to do something about it, yet Dr. T’s advice is: “Don’t wait, there is no ‘someday’.”
Wellness that Works for You
Even as the Summer heat stretches on and our routines get slippery, Theresa’s message is steady: “It doesn’t matter where you start. Start small. Start with joy. Just start.”
And when in doubt, step outside, breathe deep … and maybe hit play on “I Lived.”
Want a copy of Dr. T’s Lifestyle Rx? Click the link below to receive a copy of Dr. T’s Lifestyle Rx, a prescription for optimal health across the five major areas of life that most impact your quality and longevity.: https://movementrx.typeform.com/lifestylerx
Written by: Juania Owens