For the past two decades as a pelvic healer, I have repeatedly gotten one question from my clients.
I often get asked, “What exercises do I have to do daily to heal quickly?”
That question is usually followed with, “I’m very busy with limited time, and I want to be more consistent with my self-care, so it’s gotta be easy.”
Consistency is the secret to achieving unstoppable health.
You can have the best Kegels, self-massages, and meditations in your toolbox, but if you’re not consistently doing them, NOTHING Changes.
Many women have a love-hate relationship with their self-care, and I get it. Doing “busy work” exercises that don’t mount to real transformation can make us quit on our health and fitness goals.
The trick to succeeding with your pelvic, bladder, and other health goals is to make the self-care routine enjoyable, targeted, fun and consistent.
If you don’t like your exercises or they are all-consuming, you will not be consistent, and you will fail.
So I have 15 proven suggestions to help you stay on track with your health and wellness goals to be the best version of yourself!
Let’s dig in!
1- Glory in the morning:
Do your exercises in the morning before you get into your day. By keeping a consistent, committed time for your exercises, you will have a much easier time sticking with the program you select.
2- Keep it real:
Incorporate your exercises into your daily routines. For instance, I will do my wall sits while my coffee is brewing and my transverse hold while I brush my teeth and check my emails.
3- Shower time is DO time:
Speaking of daily routines, use your shower time wisely. There’s no reason to let that opportunity and gift of time slip through your fingertips without doing something for your body.
4- Let the fun keep you going:
When you choose your exercises, select exercises you can connect to. It’s no fun to perform sets and reps of exercises you don’t like; it’s a surefire way to get on the road to failure. If, by chance, it is a great exercise but just doesn’t resonate with you, repeat a mantra about its benefits while you perform it. For example, “These leg lifts will help me to walk without pain and will stabilize my fit…They will make my legs look amazing.”
5- Executing more is better:
I give my patients compound moves and exercises to perform so that they can perform multiple muscles and systems simultaneously. This saves time and is more efficient.
6- Get past your thoughts:
There will always be resistance to exercising. To succeed, you need to move past what your brain is telling you and do it anyway. Don’t delay, don’t hesitate, and don’t make excuses.
7- Create a sanctuary:
Just like we create a mood environment for lovemaking, we should create a beautiful space for our self-care exercises. Try some pumping music, go to your favorite outdoor spot in nature, or designate a space in your house that is just for you.
8- Exercise with intention:
Be in the moment when you exercise. If you want to make yourself more prone to injury when you think about what could happen or what will happen. My patients have been in that situation before. When this happens, I ask them why they believe that it happened. The typical response is usually the same, “I wasn’t paying attention.”
9- Use failure as your fuel:
If you miss one or several workouts, so what! Get back in the saddle and get back to working out. There is a huge number of people who are not healthy, fit, and out of shape because they quit working out and never started up again. It’s important to understand that, as women, we have been taught and conditioned to put everyone else’s needs before us. This makes self-care and breaking out of the mindset of putting everyone else first difficult.
10- Know Your Purpose and “the purpose”:
I have heard numerous times from patients whose exercise sequence is all over the board with multiple exercises. When I ask them specifically why they are doing a particular exercise, they don’t know the answer, or they say it because their trainer told them to. Knowing the purpose of why you are exercising and the purpose and result you will receive from doing an exercise will assist you in continuing to exercise. There is nothing less motivating than doing an exercise without knowing what your end result is going to be.
11- Write Down Your Goals
Take the time to think about your goals for yourself and your exercise routine, then write them down. Post them somewhere visible, like your bathroom mirror or refrigerator, and remind yourself of them daily. Writing down your goals will help you stay focused and motivated.
12- Visualize Your Success
A mental image of yourself succeeding in your exercise routine can be a powerful motivator. Visualize yourself feeling strong and energized. Close your eyes and imagine yourself finishing a challenging workout, pushing past the last few reps, and feeling proud of your accomplishments.
13- Celebrate Small Wins
Recognizing and celebrating the small victories in your exercise journey is essential. When you hit a milestone, like running an extra mile or completing a challenging workout, take a moment to appreciate your hard work and dedication. Celebrating these small wins will help keep you motivated and inspired.
14- Find an Accountability Partner
Having someone to hold you accountable and encourage you can be invaluable. Reach out to a friend or family member who is also trying to stay on track with their exercise routine, and check in with each other regularly to keep motivated and on track.
15- Don’t Give Up
It’s normal to have days when you don’t feel like exercising. But don’t let those days get in the way of your long-term goals. Remind yourself why you’re doing this and why it’s essential. You can reach your goals and benefit from regular exercise with dedication and perseverance.
March is for Women, and we’re doing things differently over here. We’re celebrating YOU in grand style with a new challenge: The Women’s Restoration and Wellness 30-Day Free Challenge.
Isn’t it time to experience a new level of wellness, fitness, and joy?