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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

Send us a text

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

Send us a text

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.

💬 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 playlists
• Join 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 Virtually
• Join Rhonda’s Strong at Home Membership ($79/month CAD)

🌐 More Ways to Connect:

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

📝 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

Send us a text

In 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 Instagram
• Shante's (The Movement Maestro) podcast
• Emma Jack's (Press Play Physio) website
• Check out Encompass Health and Wellness
• Ways to 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:

• What to expect from today’s episode
• A big podcast announcement
• A new addition to Rhonda's family
• Rhonda’s health journey and diagnosis
• What it’s like managing work, motherhood, and podcasting
• A new in-person chapter at Encompass Health and Wellness
• Rhonda’s current schedule and how you can work with her

Send us a text

In 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.

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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 EPISODE

DM 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 program

PODCAST 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!

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Today, 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!

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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 EPISODE

Follow Sandra on IG

Sandra’s Website(Home Health Physio)

PODCAST 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) - 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!

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Today, 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!

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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 EPISODE

Follow Shirley Weir on Instagram

Menopause Chicks Website

Menopause Chicks private Facebook community

The Nest private community - use the code FIRSTMONTH to get your first month free

PODCAST 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) - 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