Anabolic Talks

Most of us get a **Home Exercise Program (HEP)** from our physios. It’s what you do between sessions that really counts! But staying consistent and motivated at home can be tough. What are your best tips for sticking to your HEP, making it effective, and integrating it into your daily routine?

I treat my HEP like a non-negotiable appointment. I schedule it in my calendar, usually first thing in the morning before anything else can derail me. Also, I put all my equipment (bands, small weights) in a visible spot as a visual reminder. **Consistency is key**!

I filmed my physio doing the exercises during our sessions. Being able to go back and watch her demonstrate perfect form was invaluable. It helped me feel confident I was doing them right, especially with complex movements. And don't be afraid to **ask questions** if you're unsure!

I broke my HEP into smaller chunks throughout the day instead of one big session. Like, a few exercises in the morning, a few during lunch break, a few in the evening. It felt less daunting and easier to fit in. Also, having a **dedicated space**, even a small corner, helped.

I found it really helpful to understand the **"why" behind each exercise**. My physio explained what muscles they targeted and how they contributed to my recovery. This understanding made me more invested and motivated to do them correctly, even when I didn't feel like it.

These are all fantastic, actionable tips! The accountability of scheduling, visual reminders, breaking it down, and understanding the purpose. I also found that sometimes, just putting on some good music made a difference. Any tips for **staying motivated when progress feels slow**?

I keep a simple logbook. Even if the weight or reps aren't increasing, noting down that I *completed* the session is a win. Seeing that string of consistent days is a motivator in itself. Focus on **process goals** over outcome goals when progress is slow.

I reward myself with something small after I finish, like an episode of my favorite show or a specific treat. Positive reinforcement, even for something you *should* do, can work wonders. And honestly, some days it's just about **showing up** and doing what you can, even if it's not perfect.

I set up a small whiteboard with my HEP checklist. Checking off each exercise feels satisfying. And if I miss a day, I don't beat myself up; I just make sure to get back on track the next. **Forgiveness, not perfection.**

Visualizing the end goal helps too – being able to ride my bike without pain again. Keeping that picture in my head fuels the "why." And regular check-ins with my physio – knowing I had to report back kept me honest.