🌞 How to Keep Moving When Summer Gets Crazy

School's out, your calendar’s packed, and your brain is full of sunscreen reminders, snack requests, and trying to remember what day it is. Sound familiar? 😅 Summer is beautiful—but let’s be real, it’s also bonkers. That’s why now is the perfect time to talk about how to keep your body moving (and your pelvic floor happy) even when your routine gets thrown out the window.

You don’t need a two-hour gym session. You need something simple, doable, and actually realistic. Let’s dive into how you can keep up your exercise momentum—or finally get started—during this sun-soaked chaos called summer.

☀️ Why Summer Feels So Hard for Routines

First off, it’s not just you. The structure that school brings (drop-offs, lunch packing, early bedtimes) is suddenly gone—and now your house feels like a zoo with popsicles. The change in rhythm can knock anyone off their game, especially when it comes to movement.

Add in vacations, travel, and a splash of mom guilt, and suddenly your fitness routine gets shoved to the bottom of the beach bag.

But the good news? Movement doesn’t have to be all or nothing.

🧃 Try a Sip Instead of a Gulp

If 60-minute workouts feel like a fantasy, try movement snacks instead! Think 5–10 minute bursts of movement—like:

• A few squats while you brush your teeth
• A glute bridge challenge during the kiddo’s show
• My personal fave: core breathwork while you wait for water to boil

These tiny doses of movement still count—and they build strength, improve pelvic floor function, and help your brain stay in the game.

Research backs this approach: even short bursts of movement can offer big benefits. A study published in the European Heart Journal found that just 15 minutes of vigorous activity per week was associated with an 18% lower risk of death (read the study here).

And even 10-minute walks can reduce inflammation and help regulate blood sugar (source).

🏕 You Can’t Fail If You Don’t Quit

This one’s important: you don’t need to be perfect. You just need to keep showing up somehow. Missed a day (or five)? It’s OK. Don’t quit on yourself just because summer got busy.

Start again tomorrow. Or this afternoon. Or right now with a deep breath and a gentle shoulder roll. You’ve got this.

📦 Make It Easy: Prep Your Summer Movement Plan

Here’s how to stay moving even when your schedule is wild:

1. Pick a time that feels easiest (not perfect—just easiest).
2. Write it down or set a reminder—your phone can be your coach!
3. Have a plan that fits summer life—travel-friendly, kid-friendly, nap-friendly.

Need help with that? That’s literally what I do. Whether it's in-person training, virtual support, or a DIY plan that fits your wild world, I’ve got you covered.

🏖 Movement That Fits Your Life

You don’t have to put your health on hold just because school is out and life feels a little unhinged. You can stay strong, connected, and consistent—even if it's in shorter, sweatier bursts with a baby on your hip.

And just a quick personal note—while I’m far from “better,” I’m learning every day how to manage my symptoms, feel safe in my body again, and live life as fully as I can. A huge part of that has been the support of my incredible Pain Coach, Deb Malkin. She’s a Master Certified Life Coach through The Life Coach School and follows the science-backed approach of the Pain Reprocessing Institute in LA.

Working with her has reminded me: healing isn’t linear, but progress is real. And every tiny act of self-care (yes, even five minutes of movement!) adds up. ❤️

Need a little nudge or a personalized plan? I'm here for it. Let’s make summer strong—and actually fun.

May your coffee and your pelvic floor be strong today,
–Paula