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In this episode Rhonda shares 5 practical tips to help you get out of an exercise rut - whether you’ve been sick, injured, busy with summer, or simply feeling unmotivated.

This episode is packed with compassionate, doable strategies to remove barriers, reframe your mindset, and rebuild consistency without relying on fleeting motivation. Rhonda shows you how to stack habits, use “temptation bundling” for momentum, and keep workouts short and simple, all while reminding you that life ebbs and flows, and self-compassion is always part of the process.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
→ Sharing it with a friend
→ Leaving a review on Apple Podcasts
→ Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Spotify Playlists: Strong at Home Throwbacks + other workout mixes
• Follow Sohee Carpenter on Instagram (resource on “temptation bundling”)

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• Why September often feels like a “reset” season
• Why motivation is overrated (and what to lean on instead)
• Tip 1: Remove barriers (clothing, equipment, scheduling)
• Tip 2: Use music to get pumped up
• Tip 3: Habit stack workouts with existing routines
• Tip 4: Temptation bundling (pairing exercise with something you enjoy)
• Tip 5: Keep it short + simple (5 minute workouts really do count)
• Encouragement to embrace life’s ebbs + flows with compassion

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In this educational episode, Rhonda shares two of her favourite analogies: motion is lotion and the farm field analogy, to help you ease back into movement when you’re dealing with pain.

This episode is packed with practical, compassionate strategies for navigating symptoms without pushing through pain. Rhonda breaks movement into three approachable phases, showing you how to respect your body’s limits, expand your “movement farm field,” and gradually rebuild strength. All while reminding you that healing isn’t linear and small steps really do add up.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
→ Sharing it with a friend
→ Leaving a review on Apple Podcasts
→ Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Episode #23 with Antony Lo: Do Something Different
• Episode #62: How do I know if I’m getting better if I still have pain?
• Instagram post: Motion is Lotion Phases
• Instagram reel: Z-Lying Reset Position
• 5-minute Body Scan Meditation
• Group Physiotherapy Classes – class information and waitlist

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• Life + business updates (summer camping, fall routine, new classes)
• Why fall feels like the best season for structure and balance
• Analogy 1: Motion is lotion – three phases of movement
  • Phase 1: Gentle motion is lotion
  • Phase 2: Variety of motion is lotion
  • Phase 3: Progressively loaded motion is lotion
• Analogy 2: Farm field analogy for nervous system + movement
• Using pain as your guide (safe zone: 3/10 or less)
• Tools for each phase (e.g. Z-lying, gentle mobility, band + dumbbell work)
• Healing is a rollercoaster – why basics always matter
• Encouragement that small nudges expand your movement “farm field” over time

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In this pep talk episode, Rhonda acknowledges the heaviness of the world right now, from global crises to the everyday demands of motherhood, and reminds you that your needs still matter.

This episode is packed with gentle, encouraging ideas to help you care for yourself without guilt or perfectionism. She offers compassionate reminders that all movement counts, joy is still allowed, and saying no is a powerful act of self-respect, all while affirming that you’re already doing enough.

💬 If you enjoyed this episode of Pelvic Health and Fitness, please consider:
→ Sharing it with a friend
→ Leaving a review on Apple Podcasts
→ Subscribing wherever you listen

🔗 Links & Resources Mentioned:

• Follow Shanté (The Movement Maestro) on Instagram
• Subscribe to Shanté’s email newsletter
• Check out Shanté’s new podcast: ChatGPT Curious
• Check out ChatGPT (OpenAI)
• Book with Rhonda

🌐 More Ways to Connect:

• Follow Rhonda on Instagram
• Rhonda’s Website
• Free Resource Library
• Pelvic Health and Fitness Podcast Page

📝 Episode Talking Points:

• Why it feels hard to “show up” in heavy times
• Inspiration from Shanté Cofield’s words
• A grounding breathwork exercise to release tension
• Reminder #1: All movement counts
• Reminder #2: Joy is still allowed
• Reminder #3: Saying no is self-respect
• How to take small, kind steps for yourself today