Episode #81: 5 tips to get out of an exercise rut

Send us a textIn 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 mixesFollow Sohee Carpenter on Instagram (resource on “temptation bundling”)🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic 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 upTip 3: Habit stack workouts with existing routinesTip 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

Send us a textIn 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 DifferentEpisode #62: How do I know if I’m getting better if I still have pain?Instagram post: Motion is Lotion PhasesInstagram reel: Z-Lying Reset Position5-minute Body Scan MeditationGroup Physiotherapy Classes – class information and waitlist🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic 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 balanceAnalogy 1: Motion is lotion – three phases of movementPhase 1: Gentle motion is lotion Phase 2: Variety of motion is lotionPhase 3: Progressively loaded motion is lotionAnalogy 2: Farm field analogy for nervous system + movementUsing 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 matterEncouragement that small nudges expand your movement “farm field” over time

Send us a textIn 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 InstagramSubscribe to Shanté’s email newsletterCheck out Shanté’s new podcast: ChatGPT CuriousCheck out ChatGPT (OpenAI)Book with Rhonda🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:Why it feels hard to “show up” in heavy timesInspiration from Shanté Cofield’s wordsA grounding breathwork exercise to release tensionReminder #1: All movement countsReminder #2: Joy is still allowedReminder #3: Saying no is self-respectHow to take small, kind steps for yourself today

Send us a textIn this episode, Rhonda shares 5 real-life strategies to help you keep moving during the busy, unstructured summer months — without guilt or perfectionism.This episode is packed with ideas to help you move in ways that feel good and doable this season. She offers creative, compassionate tips for getting movement in with your kids, on your own, or in snack-sized doses, all while reminding you that all movement counts.💬 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:Check out Rhonda’s Spotify playlistsJoin Rhonda’s Summer Strength Class ($15 pay as you go)Purchase Rhonda’s Strong at Home Summer PDF Program ($49 CAD)For 1:1 Support - Book with Rhonda at Encompass in Kitchener or VirtuallyJoin Rhonda’s Strong at Home Membership ($79/month CAD)🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:How to make outdoor workouts fun and doableCreative ways to move while your kids playReframing your day to recognize “movement wins”The value of short walks and solo timeFlexible fitness plans that you can follow that support consistency (not perfection)Why self-compassion matters

Send us a textIn this catch-up episode, Rhonda shares why she took a pause from podcasting, what’s been happening in her life and health, and what to expect from the show moving forward.She opens up about her diagnosis with idiopathic tracheal stenosis—a rare condition that made speaking (and breathing!) increasingly difficult—and the medical journey that led to clarity and surgical intervention. Rhonda also reflects on how this experience changed her approach to rest, movement, and advocacy.Plus: life updates, new office hours, working in-person again at Encompass Health and Wellness, and how she’s making space for this podcast in a realistic, sustainable way.💬 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:DM Rhonda on InstagramShante's (The Movement Maestro) podcastEmma Jack's (Press Play Physio) websiteCheck out Encompass Health and WellnessWays to book with Rhonda🌐 More Ways to Connect:Follow Rhonda on InstagramRhonda’s WebsiteFree Resource LibraryPelvic Health and Fitness Podcast Page📝 Episode Talking Points:What to expect from today’s episodeA big podcast announcementA new addition to Rhonda's familyRhonda’s health journey and diagnosisWhat it’s like managing work, motherhood, and podcastingA new in-person chapter at Encompass Health and WellnessRhonda’s current schedule and how you can work with her

Send us a textIn today’s episode, Rhonda gives us a little life update, a little podcast update, a little office update, and a little how-to-work-with-her update.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEDM Rhonda on IG Email Rhonda Book a call with Rhonda Check out Rhonda’s PDF Design service Check out Rhonda’s other Digital Creation services Check out Rhonda’s Strong at Home VIP(1:1) program Check out Rhonda’s Strong at Home Membership programPODCAST LINKS & RESOURCES Follow Rhonda on IG  Rhonda’s Website  Check out Rhonda’s FREE Resource Library  Pelvic Health and Fitness Podcast  Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - What we are talking about on today’s podcast!(1:15) - An announcement about the podcast!(4:23) - Curious about how my week looks as a solo entrepreneur? (And what to stay tuned for!)(6:44) - Thank YOU - and a reminder about how you can work with me!(7:30) - A little fun update!

Send us a textToday, Rhonda is honoured to welcome her friend and colleague: Sandra Boyse! We talk about Sandra’s journey into - and the importance of - trauma healing through pelvic health physiotherapy, how she operates her practice, and the ways this type of work can benefit YOU!Sandra Boyse is a physiotherapist specializing in pelvic health with a home office in Dorchester ON. She is a mom to a 6-year-old girl and 4-year-old boy. Sandra is a big advocate for all things women’s health and empowerment!===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEFollow Sandra on IGSandra’s Website(Home Health Physio)PODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Sandra Boyse to the podcast!(1:18) - Sandra shares more about herself and what got her into the field of physiotherapy and then pelvic health(3:58) - Sandra shares what treating in a hospital as a physiotherapist - especially during a pandemic - looked like for her(6:56) - What did Sandra’s transition out of hospital work - and into building a home treatment office - look like?(13:52) - What does Sandra feel about working from home - and what challenges does she face?(16:10) - What does Sandra’s day-to-day look like running her practice from home?(19:07) - Sandra shares why she is passionate about helping women heal from trauma in her pelvic physiotherapy practice(27:19) - As an internal pelvic physiotherapist, Sandra shares if there is treatment that can happen without that internal assessment(28:26) - If someone is listening and has similar symptoms to what we’ve talked about today, what would Sandra recommend their first step be?(29:32) - What Sandra talks with her clients about regarding mental health(31:24) - Sandra’s final take home message!(32:03) - How people can find - and work with - Sandra!

Send us a textToday, Rhonda welcomes the incredible Shirley Weir to talk all about the phases of our sexual health lives, and how to ensure a healthy, powerful lifestyle while feeling AMAZING through them all!Shirley Weir introduces herself as a Menopause Chick. Her perimenopause journey began in her 40s with sleep deprivation, brain fog, anxiety & depression which led Shirley to her doctor’s office, the book store and “Dr. Google,” but she was left feeling confused, overwhelmed and alone.From sleep to stress to vulva, vaginal & sexual health, Shirley's research shows that 77% of women have questions, and she has made it her personal mission to ensure 100% of women have access to quality answers.Shirley never imagined she’d become a “vagina health evangelist” but back in 2016, she surveyed her online community about what information and education they were craving—and the responses were, overwhelmingly: MORE options for treating vaginal dryness!Why? Because vulva and vaginal health are important pillars of overall health—and because over 80% of women experience vaginal dryness in postmenopause—yet less than 4% currently have a viable solution.This glaring gap in women’s health is not ok so Shirley has made it her personal mission to bring this statistic DOWN…through quality information, education and thoroughly-researched products...because we all deserve to FEEL AMAZING!===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODEFollow Shirley Weir on InstagramMenopause Chicks WebsiteMenopause Chicks private Facebook communityThe Nest private community - use the code FIRSTMONTH to get your first month freePODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna(Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Shirley Weir to the podcast!(3:04) - Shirley tells us how she got into the space of navigating perimenopause and menopause(4:46) - What is menopause?(7:49) - What is actually happening to our bodies in perimenopause?(10:17) - What are some things we should be watching for that indicate we are in perimenopause?(15:36) - If someone is in the age range, what is the first step?(18:24) - Shirley talks with us a little bit about hormone therapy(27:38) - Shirley walks us through some more symptoms (and why Shirley is such a stickler for language around them)(31:58) - Shirley shares with us a bit about vaginal dryness - and some prevention tips!(40:42) - Does Shirley talk with clients about prolapse?(44:12) - I love how your focus is on helping women feel amazing! Why is that your tagline? (47:42) - Shirley’s biggest take home message(48:36) - How you can find and work with Sh

Send us a textToday, Rhonda welcomes her friend and colleague, Surabhi Veitch! We will talk about Surabhi’s journey through a cultural taboo to having a pleasure-centered life and business. Along the way, Surabhi shares juicy strategies to increase libido, while we start to redefine pleasure - and sex.Surabhi Veitch (she/her) aka The Passionate Physio is an Orthopaedic & Pelvic Physiotherapist, Fitness Coach & mom of 2 whose passion is helping women and mothers feel strong, confident, and pleasure-full through pregnancy, postpartum and perimenopause. Surabhi loves helping people maximize pleasure, mobility and strength, while improving symptoms of prolapse, bladder incontinence, constipation and pelvic pain.She offers physiotherapy in Toronto, virtual coaching globally, and an online fitness membership called BASE. BASE provides simple and sustainable online workouts for moms through all stages of life. Surabhi's philosophy is to respect the whole human in front of her, including a person's culture, social supports, traumas, level of stress, nutrition, sleep, hydration, and lifestyle. In her spare time, Surabhi loves to dance, lift weights, eat delicious vegetarian foods, and spend time with her family.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODECheck out Surabhi’s Reclaim your Pleasure WorkshopCheck out Surabhi’s 28-day Pleasure Prompts CalendarFollow Surabhi on InstagramListen to Surabhi’s Mom Strength PodcastSurabhi’s websitePODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna (Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Surabhi to the podcast!(2:38) - Surabhi shares a little more about herself and what got her into the field of physiotherapy and then pelvic health(8:00) - What spurred Surabhi’s passion to focus on pleasure?(11:24) - How has Surabhi’s experience with pleasure been in her culture and throughout her life? (24:20) - The centers of pleasure - and what we are taught vs the truth(26:58) - If someone is listening and thinks they have low libido, what are some strategies and advice you give to your clients about how to get your libido back?(38:02) - Redefining pleasure and sex(42:42) - If someone is experiencing pain during penetrative sex, what advice would Surabhi give them? (46:00) - Surabhi summarizes her tips from today for people who are looking to increase their pleasure(49:58) - What is one message Surabhi wants to leave our listeners with today?(51:00) - How can people find and work with Surabhi?(52:10) - Episode wrap up!

Send us a textToday, Rhonda welcomes her friend - 1st ever staff member of her business - Cassandra Vedder! You’ll get an introduction to our new team member, her journey in fitness and parenthood, and ideas to help you in your parenthood journey!Cassandra Vedder is a Physiotherapy Assistant with close to 10 years of experience.She is a wife and mom to 3 kids (ages 11 months - 4 years). She worked atSince graduating from the OTA & PTA program in 2013, she has been working at Cambridge Memorial Hospital, as well as Conestoga College.Outside of work and mom life, Cassandra enjoys date nights with her husband,coffee with a good friend, and planning Women’s events at her church. She has always played sports and loves camping. She is a motherless mother and has had to navigate the grief that came along with learning all the beautiful and difficult adventures that motherhood brings.===============================If you liked this episode of Pelvic Health and Fitness, share it with a friend, leave us a review on Apple Podcasts, or subscribe anywhere you listen to your podcasts!LINKS AND RESOURCES MENTIONED IN EPISODECassandra is now taking on virtual clients on Thursday evenings from 7-9pm!Her rate is $70 per 30-minute virtual session (billed as physiotherapy for Ontario residents).How to book with Cassandra: New 1:1 clients - Please book a new assessment with Rhonda firstFormer 1:1 clients - Please book a 30-minute follow-up session with Rhonda firstExisting 1:1 clients - Feel free to book directly with CassandraAfter seeing Rhonda, she will create and communicate your individualized treatment plan with Cassandra and book you into her schedule!PODCAST LINKS & RESOURCESFollow Rhonda on IG Rhonda’s Website Check out Rhonda’s FREE Resource Library Pelvic Health and Fitness Podcast Book with Dayna (Rebirth Wellness)SHOW NOTES: (0:49) - Rhonda welcomes Cassandra!(2:06) - Why we are having this conversation, today!(4:15) - Cassandra shares more about herself, and what led her to a career as an OTA/PTA!(5:24) - Cassandra outlines her role, and what she does at the hospital(8:15) - Cassandra shares about her kids (3!), pregnancies and postpartum experiences(13:00) - On how we SHOULD have the knowledge to understand and rehab our bodies(15:00) - Cassandra shares her journey with sports/fitness/exercise - before AND with kids!(19:33) - How Cassandra’s mindset has shifted since joining Strong at Home(29:56) - How life has been for Cassandra navigating motherhood after losing her mom (on grieving while mothering)(35:50) - Cassandra shares what she’s learned from parenting three kids - and fitting in exercise while doing it!(39:49) - We were not meant to do things alone - and the ladies discuss the concept of “body doubling”!(41:10) - Cassandra’s biggest take home message, today(42:10) - Cassandra sha