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May 4, 2026
What if your “motivation problem” has nothing to do with discipline?
In this episode, Tracy sits down with Liz Tenuto, better known as The Workout Witch, to talk about the body, trauma, neurodivergence, and why so many ADHD women feel stuck even when they know exactly what they need to do.
Liz’s work focuses on somatic healing, using small, accessible movements to help the nervous system release stress and come out of survival mode. But this conversation goes far beyond movement. Liz and Tracy talk about what happens when a body has spent years bracing, masking, people-pleasing, and trying to stay safe.
They get into CPTSD, ADHD, autism, sensory sensitivities, functional freeze, and the difference between pushing through and actually feeling regulated enough to act. Liz also shares how her own diagnoses helped her understand parts of herself she had spent years trying to explain away.
This episode is for anyone who has ever looked at their life and thought, “I know what to do, so why can’t I do it?”
Because the answer isn’t always more motivation.
Sometimes, the first step is helping your body feel safe enough to move.
“I actually love that I think differently now because it’s a big part of why I’ve been successful.”
- Liz Tenuto
“A lot of ADHD people need more stimulation, and connecting the brain and body through movement helps us focus in a way that actually works.”
- Liz Tenuto
“You don’t need intense workouts to regulate your nervous system. Tiny movements can be just as effective and much more sustainable.”
-- Liz Tenuto
"A lot of women with ADHD live in functional freeze. They can work, care for their families, and keep going all day, but underneath, they’re in low-grade fight-or-flight. Then they get home and crash."
-- Liz Tenuto
"For a lot of ADHD women, motivation is hard because they’re already at the edge of their energy. Their capacity is nearly full, so anything new feels like one more thing to carry."
- Liz Tenuto
"When you’re in negative emotion, you shut down. The goal is to feel better first, because everything you want to do gets easier from there."
-Liz Tenuto
“I encourage people to be lazy and unambitious. ADHD folks are already ambitious about what interests them. Giving yourself permission to come down and reconnect is where healing starts”
- Liz Tenuto
- Liz shares being initially diagnosed with CPTSD before later confirming ADHD and autism
- Childhood masking, people-pleasing, and being “a good girl” delayed recognition of neurodivergence
- Movement like dance became an early outlet for regulation, energy release, and focus
[13:34 – 29:45] Somatics, Nervous System, and Small Movements
- Somatic exercises explained as micro-movements that release tension and regulate the nervous system
- Demonstrates how simple actions like forehead swiping can shift the body out of fight-or-flight
- Emphasizes that regulation does not require intense workouts, long sessions, or special equipment
[29:45 – 00:47:32] Functional Freeze, Body Signals, and ADHD Strengths
- Liz explains functional freeze as getting through the day in stress mode, then crashing at night
- Reconnecting with body signals helps identify anxiety, stress, hunger, and overwhelm before shutdown
- ADHD and autistic traits like pattern recognition, rule-breaking, and repetition tolerance shaped her success
ADHD isn’t a productivity problem. It’s an identity problem.
That’s why most strategies don’t stick—they weren’t designed for how your brain actually works. Your ADHD Brain is A-OK Academy is different. It’s a patented, science-backed coaching program that helps you stop fighting your brain and start building a life that fits. 👉Learn more here
- The Workout Witch Website: theworkoutwitch.com
- Website: liztenuto.com
- Instagram: @theworkoutwitch
- Tiktok: @theworkoutwitch
- Youtube: @theworkoutwitch
- LinkedIn: @liz-tenuto
