Episode #78: 5 Tips to Fit Exercise into Your Busy Summer Schedule
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In 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.
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🔗 Links & Resources Mentioned:
Purchase Rhonda’s Strong at Home Summer PDF Program ($49 CAD)
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📝 Episode Talking Points:
How to make outdoor workouts fun and doable
Creative ways to move while your kids play
Reframing your day to recognize “movement wins”
The value of short walks and solo time
Flexible fitness plans that you can follow that support consistency (not perfection)
Why self-compassion matters
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Episode #78: 5 Tips to Fit Exercise into Your Busy Summer Schedule
Welcome to Pelvic Health and Fitness, a podcast for moms who want real honest conversations about their body, their health movement, and everything in between. I'm Rhonda Chamberlain, orthopedic physiotherapist, pre postnatal fitness coach, and mom of two. I'm here to share practical tips, informed insights, and the kind of support I wish more women had access to.
Whether you're navigating pregnancy, postpartum recovery, perimenopause, menopause, returning to exercise, or just trying to stay strong through the chaos of everyday life, this space is for you. We'll talk pelvic health, fitness, and the emotional ups and downs of motherhood with zero focus on weight loss, and a strong focus on realistic sustainable movement that fits into your real life.
No, all or nothing mindset. No gimmicks, no quick fix. Is no bs. Just small, consistent steps that support your long-term health. A quick reminder, this podcast is for education and general information only. It's not medical advice, so please be sure to connect with your healthcare provider if you have specific concerns.
I'm so glad you're here. Let's do this.
Hey friends. Welcome back to another episode of the Pelvic Health and Fitness podcast. I'm so happy to have you here. Hopefully you had a chance to check out my last episode, episode 77, where I talked about why I took a step back from the podcast. Um, some health struggles I was going through and just a little bit of a life and a business update.
So if you didn't get a chance to listen to that, definitely go back to that one today. Getting back into some more practical tips that I love talking about with my clients. Going to try to keep this one short and sweet and to the point. Um, it is, if you're listening to this episode when it drops. It's pretty much midway through the summer, end of July, getting into August, and I don't know about you all, but life has been a little chaotic, and in talking with a lot of my clients, they are feeling that as well.
Depending on where you're at in life, obviously this message will land a little bit differently, but those of you that have kids home and you're trying to juggle, working from home, keeping the house clean, all of that. And then trying to figure out, okay, how am I going to actually work out on top of this can feel a little bit impossible at times.
So today I would love to share with you all five tips to fit exercise into your busy summer schedule. And I will say you can carry these tips forward into the fall as well, which can also be a very. Busy time or just some of these, uh, little tidbits will be applicable to other times of your life as well.
So let's get into it. So the first tip I often give to clients is try switching your workouts to be outdoors. So again, take what you can with these, uh, tips and leave the rest because I know not all of you have the space or a spot that you can do this, but if you do. Highly recommended. This is something I personally do.
I have a covered part of my deck. So what I do in the summer is I bring a pair of dumbbells and a yoga mat, an older yoga mat that I don't mind getting dirty and I just leave it outside under the covered deck. Um, a lot of my clients will just do it on their driveway set, you know, have things in the garage, set the things up when they're ready to do the workout.
Really great just to have a change of scenery. If you're finding your workouts indoors or just feeling kind of blah because you'd rather be outside, try changing the scenery, take your equipment outside and get it done out there. It can be super motivating. Um, the other thing I would say, if you are gonna do some outdoor workouts.
Something that really helps me, whether I'm doing outdoor workouts or just workouts in general, is have a really awesome pump up playlist ready. So there's obviously, on Spotify, I use Spotify, a ton of like summer fun playlists that you can get. Um, that obviously gets the mood heightened and gets you, gives you some more motivation to get the workout done.
Um, I will link below. I do have some strong at home music playlist. So, uh, one of mine is a throwbacks playlist, which is a fan favorite. So that, uh, might give you some motivation too. If your kids are home and around, get them involved too. Um, get them doing parts of the workout with you if that's not too annoying.
I know that can be a little frustrating at times, but get them into the workout with you too. And just remember that movement doesn't need to be this structured big, crazy, scary thing in order to count. Um, even if you're just doing like a little bit of movement outside, that absolutely counts and getting that equipment might outside.
Might give you that motivation to get it, uh, going again. Okay. Tip number two, try to add some movement while your kids are playing. So I talk a lot about with my clients movement, snacks or little pockets of movement you can fit into the things you're already doing into your day. I love adding this myself and a lot of my clients do this as well when you go to the park.
So I don't know about you all, but my kids love the park. They're still at the age that That's true. So I'll take it while I can. So get them to the park and even if it's a park that you know, they're safe to kind of. Do their thing and you're in the vicinity just doing like some walk, some laps around the park, the perimeter of the park.
Um, I love doing this, doing like some step ups, so if there's rocks or benches, um, that you can use and just do some step ups. And again, it doesn't need to be this structured big complicated thing. Just do you know, 10 step ups on the right, 10 on the left. Um, see how that feels. Maybe do a couple rounds of that.
Um, you can try like some lunges on the grass. Um, squats while you're pushing the swing. Um, pushups on a raised surface is another one I love to do. So find, you know, an, a raised area of the playground, doing some incline pushups. I love getting clients to do that. Anyways, really great way to build strength through a pushup.
See if you wanna test your grip on the monkey bars. I know this might not be a safe option for all of you, but if you feel like you have the strength to give that a go, it's fun. I, I am not great at it personally. My left arm struggles with that, but. Um, I have tried it and I can sort of do a couple, uh, monkey bars, but that's about it.
So if you feel brave and strong and confident to try that, that's a fun one too. So just that reminder that it's okay to be playful and fun and creative with your workouts. Um, and yeah, just letting your, see, letting your kids see you, uh, move in a way that's fun and not a way to like punish your body. I think that's so wonderful as well.
Okay, tip number three, and this is something I say all the time on the podcast and I will continue to say because it's so important. All movement counts. So remind yourself that in your summer. You probably are moving quite a lot already, so just give yourself a pat on the back for those times that you already are moving and celebrate those movement wins.
So, like I just said, things like getting to the park. So walking to the park can be no joke, especially if you're pulling a wagon or you're pushing a stroller. That in and of itself counts as movement. So check it off. Done. Uh, chasing toddlers around the park, around the yard. Also no joke. Um, lots of breathlessness happening there, so also counts as workout.
Um, hiking. You know, if you go on camping trips and you're hiking, that's an awesome way to get some exercise if you're going to cottages. Swimming is such a great, wonderful form of movement and exercise. Um, hauling things in and out of the car to get ready to go places, definitely a workout. Cleaning the house.
Oh my goodness. I don't, I don't clean the house. We pay to have a cleaner, but when I do clean, holy moly, what an exhausting task. So all of these things count as movement. And again, just reminding yourself that we're not aiming for perfection, especially in the summer because our schedules are all over the place.
But I always say we're aiming for quote unquote messy consistency. So just moving in a consistent way that works for you and reminding yourself that you are probably moving more than you think. Okay, tip number four for getting more exercise into your life in the summer is going for walks. And this is something, admittedly, I think I've said this on the podcast before.
I used to be the type of person that. Would tell myself that walking didn't count because it wasn't intense enough that unless I was running, walking was pointless and it didn't count. Thankfully, I've changed my mindset on that and I personally love going for walks now. Definitely recognize the value in that.
For my mental and physical health. So one thing that I've been trying personally, and again, I'm not perfect with this aiming for messy consistency here. I've been trying here and there to get up a little bit early before my kids get up. And take our dog, Luna for a walk. And honestly, that's been so nice because it's usually not as hot and for me early is like 6, 6 30, so not too, too wild of a time.
Um, but that does feel really good if I get that walk in the morning. It sort of just sets the tone for the rest of my day to feel really good. So, like I said, take what you can and leave the rest. If that's not an applicable tip for you at this phase in your life, maybe down the road, it might be highly, highly recommend it.
Um, I know some of my clients really enjoy and appreciate evening walks. So if you have a partner at home and you're able to leave the house once the kids are in bed, that's another great time in the summer because it stays light a little bit later. Getting out for, you know, a 30, 45 minute walk can feel really wonderful and energizing and really great way to get some movement in.
Um, if, again, I know, I don't know all of your personal situations, um, in your life. So if you are a parenting solo, um, or your partner isn't around to help out, one of my suggestions that I always bring up is, can you talk to a neighbor? Can you talk to a friend? Depending on, um, the relationships that you do have to come over, um, even if it's once a week in the evening to watch your kids or even just be there if your kids are already in bed so that you're able to get out for that walk.
Um, can you take turns if you do have a partner getting some solo movement into your life, um, whether, you know, you do a walk one night, your partner does a walk another night. Um, just some, again, practical strategies that you can get yourself moving in a way that's doable. And just even reminding yourself with this one that even short walks count, right?
So if you can't get out for that 30, 45 minute walk, 15 to 20 minutes, still absolutely counts. Still very, very beneficial for your mental and physical health. Okay. And tip number five is to have a plan or something you can follow and make sure to keep it flexible so you can use the summer to look up any local gyms or classes that you might be wanting to try.
Um, being around others when you join a gym or do a class can be very motivating. So summer might be a good time to explore those options. Um, summer might be a good time to start looking into some options for workouts you can do at home. So that was how I worked out for the first three years of my, uh, postpartum life was home workouts, and I still use them to this day.
I do now go to a gym as well. But home workouts are such a great way to, again, just get that strength built into your life and you don't have to spend extra time and money, um, by leaving the house and joining a gym. So start exploring different options you can do at home. Um, I will mention some of my personal options because why not?
It's my podcast. I can do what I want. Um. So it's like I said, it's sort of midway through summer right now. The one option I do have is you can join the tail end of my summer strength class, and that has been happening every Tuesday on Zoom for the summer. So we're done four classes now. For classes to go.
This is a pay as you go option. It's only $15 per class. I would love to have you join that. Um, anyone is welcome basically six months plus postpartum, um, to many, many years postpartum. Um, you can join that. I'll post the link for that below. I do also have a PDF workout program that you can follow on your own time using only dumbbells.
Um, and that's called Strong at Home Summer. For only $49. So I'll link that one too. If you're looking for one-on-one support, either in person at Encompass and Kitchener or virtually, um, from myself who's a physiotherapist and a pre postnatal fitness coach, the summer could be a great time to start exploring those options.
Um, I will link that. And then I also have my Strong at Home membership, which is a structured program that you can follow month to month. With three workouts a week that you can do only using dumbbells from the comfort of your own home as well. And you have, uh, text support from me in the program called True Coach for that membership.
Um, so if you do have any questions or concerns as you do your workouts, then you can message me right directly in there. And that program is $79 per month recurring. Um, so again, I'll link that one below. Awesome. So a couple bonus tips for you all as well. So just that reminder that summer, like I said, can be that busy, chaotic time.
Give yourself lots of grace. So extend that grace not only in the summer, but always. Reminding yourself that as your life ebbs and flows, which it always constantly will be, making sure that you're allowing your workout routine to ebb and flow too, that we're not having this rigid approach to exercise, that it always has to look a certain way because then we're just setting ourselves up for disappointment.
That's just not how life works. So letting your routine ebb and flow as your life ebbs and flows, remind yourself that if you're not working out in a structured way right now, you are not feeling, it's, you are human and you're living a busy season of life. Um, and it's okay if you're not able to fit exercise into your life.
Talking to myself a little bit right now too, 'cause I, like I said, I'm able to get back to the gym right now, so I'm doing that once or twice a week. Um, but otherwise, movement is looking like a walk here and there, a home workout here and there. So I also struggle in the summer to get really consistent with movement.
So we're not failing, we're just trying to survive this summer. Um, make, make sure you're practicing a lot of self-compassion. This is something I really had to work on and still continue to, to continue to work on, um, especially in my postpartum phase. Trying to talk to myself the same way I talk to a child or a friend.
Trying not to get into that negative self-talk of, ugh, I'm so lazy. I can't believe I'm not working out. I suck. You know, catching yourself, noticing those, um, words that you're saying to yourself and seeing if you can, uh, alter them slightly to sound a little bit more kind, friendly, and compassionate.
Reminding yourself that September, um, will come before we know it. The summer always flies by that. It often brings a lot more structure and fresh starts for people. So, you know, not to say that the summer is just a write off and, um, f it, let's just not do anything. But just recognizing that, right, that we're in a phase of our life, our, a season of our life right now where.
Life is just chaotic, busy. There's no structure. It's kind of willy-nilly every day. So just keep that in mind that September is going to be here before we know it, and it's going to be a different type of busy, but at least there'll be a little bit more structures and parameters that you can actually fit movement in again, in an easier way.
So yeah, you can pick things back up again when it feels right. And so for now, just do what you can. Reminding yourself that the 10 minute workout you did do is better than the one hour workout you didn't do rest. If you need to rest this summer, that's okay too, and reminding you that all movement counts.
All right, so just to summarize all the points from today, uh, five tips to fit exercise into your busy summer schedule. Number one, try to move your workouts outdoors if you can. Number two, add little movement snacks into your day while your kids are playing. Number three, remind yourself all movement counts.
You're probably already doing a lot more than you think. Number four, see if you can fit leisurely walks into your day in the morning, in the evening when you're with your kids. Number five, see if you can have a plan to follow to get movement in. And then bonus, making sure you're giving yourself a lot of grace and a lot of self-compassion.
All right, friends, as a long-winded human, I am happy that I kept this one relatively short and sweet. I hope you found, I hope you found these tips helpful. Uh, feel free to reach out to me if you did find them helpful. I would love to hear from you and continue to enjoy the rest of your summer, and I'll see you next time.
Thanks so much for tuning in today. I hope you picked up something helpful or encouraging. If you enjoyed this episode, I would be so grateful if you could share it with a friend. Leave a review or subscribe to anywhere that you've listened to your podcast.
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