In my younger years I used to think I had to be perfect. I was raised as the oldest child and was taught to be the example. I took this seriously and put a lot of pressure on myself. As life happened, I learned better. I learned how to adjust. I learned the value of using wisdom and staying true to myself in the process.

Exercise is meant to add value to your life, not to create more pain. Our bodies were designed to move and the strength we have and gain allows us to function better in life. It truly can add years to our lives because of the mental, emotional, and physical benefits.

Yesterday for the first time I was able to complete 30 min on a spin bike and complete the strength and flexibility exercises that followed with a few adjustments along the way due to pain. It was a huge win as I have had to adjust so many times since December last year. Things haven't been the same since. Yesterday reminded me of something that you might find helpful too. These are things I have been doing throughout in this recovery journey and especially since December as nothing was the same.

1) Expect some stumbling and adjusting when you start to exercise. You may be re-starting an exercise program, starting for the first time, learning how to exercise again due to injury or surgery, whatever the reason, expect there will be bumps. You will have to adjust and learn along the way. No perfection necessary, just a willingness to show up and try different things until you get a solid routine that works for you and you build on this. You will have to adjust along the way too. This is totally ok. Just because things don't look like you expected it doesn't mean that you have failed or aren't making progress.

2) Choose at least one thing to track, set a goal for it, and monitor the progress advancing as you are able to reach your goals. This usually leads to encouragement and strengthens the journey because the progress is seen. When there is a hard day, you can look and see the progress. Progress and objective data won't lie. Feelings often make us feel like we aren't doing well, this doesn't mean it's the truth. Seeing the progress can help give you the courage to show up on the days when things seem unclear or are extremely hard. Choosing to show up always and do what you can towards the goal will always help. If nothing else it helps mentally and emotionally You are showing yourself that you are valuable and matter.

3) Keep in mind why you are doing what you are doing? Write it down above your goal or thing you are tracking. Why is exercise important to you? Do you want to move better? Look better? Be strong enough to do something? What are you trying to accomplish? Once you know why it strengthens the how. It helps you remember the importance of exercise and may be what you need to show up that day.

4) Allow yourself some flexibility. Consistency can involve flexibility as well. Consistently showing up at the gym, while also adjusting certain exercises along the way is still progress. It is still being consistent. The past couple weeks I have struggled to find things I can do that don't increase my symptoms. I would write out programs and try and have to adjust at least half of what I wrote out. Did I fail? No. I showed up. I did what I could and learned in the process. Part of the journey is learning and growing as a person. Exercise and the discipline and consistency that is required as a person helps us grow as a person. I am thankful to work with a PT who has a similar mindset and he is all about working in and around what you can do despite injury, functional limitations, or restrictions. There is something so empowering thinking about, "What can I do?" and taking action on this. In 2024, I had to go through intense trauma treatment as my physical body shut down completely to the point of not being able to communicate in sentences. I chose to take "I can't or it's too hard" out of the question. "You can! End of Story." Was what got me through and I made a full recovery. You can. End of Story. is engraved in multiple things I own as a gentle reminder if I forget. There is always something we CAN do. Focusing on what we can do will empower our journey and we will make progress!!!

5) Reflect and Celebrate Wins! I would suggest to do this no less than weekly. I have been doing this daily recently as things have gotten more challenging and I find it is super helpful to focus on the good things in life and the progress being made. There is so much good in the midst of hardship and challenge. If you aren't used to looking at life this way, it will take time to shift your mindset, it's totally possible. I have begun posting on my Instagram Daily wins or good things happening if you need some suggestions.

If I can do anything to support your journey, feel free to reach out! Happy to do what I can to help you or get you connected to someone who can help!

Have a wonderful day and go out and do what you can today! Write about what you did. Consider recording the good things in your day!