And if this topic resonates with you, June has a few upcoming opportunities to continue exploring movement together:
​
Take Your Walk to the Next Level: Intro to Nordic Walking
A three-week in-person workshop series starting June 3 in Edmonton. We’ll explore walking mechanics, posture, pole use, and how to make walking feel more supportive and efficient.

​​It’s Not Just Tight Hips​
A virtual workshop happening June 12 focused on understanding hip tension, movement patterns, and what may actually be contributing to discomfort and stiffness.​
This workshop will be hosted inside The MedFit Movement Studio and includes complimentary access through the Move Now membership level.

As always, if this video was helpful, I’d love if you shared it with someone else, gave it a thumbs up, or leave a comment. It truly helps these resources reach more people who may need them.
​
And I’m curious:
​
Are you practicing your hip hinge before the grass turns completely green? 
​
​
Have a great week ahead! Be well and happy moving,
Lisa

Also — if you’re looking to build more confidence and support your walking this spring, registration is now open for my upcoming Take Your Walk to the Next Level: Intro to Nordic Walking workshop series starting June 3.​
​
We’ll explore how poles can help with posture, balance, upper body engagement, and walking efficiency — all while getting outside and moving together.

Have a wonderful week!
Lisa
​
P.S. One small step still counts. Sometimes practicing getting up off the ground once or twice is enough to begin rebuilding confidence again.
​

Take your time with it.
Start with one question.
And just notice what comes up.
​
​
You might see something you expected…
Or something you didn’t.
Either way—that’s where things start to shift.
​
Stay well and happy moving,
Lisa
​
​
P.S., If you do try it, I’d be curious what stood out for you. Comment below and let me know!

​

This is also where AI can become useful.
Not as something complicated or overwhelming.
It becomes a tool to help you reflect on your body in a more structured way.
​This guide shows you how to do that—step by step.

Inside, you’ll find a simple way to:
• Understand how your body is moving right now
• Identify what might be helping (and what’s not)
• Find your next safe, realistic step
These are the same types of questions I ask my clients when we’re working together.
The difference here is that you can start exploring them on your own.
​
Nothing complicated.
Nothing technical.
Just a place to begin.
​
Because this is something I see all the time…
People try to do more.
More exercise.
More intensity.
More effort.
But often, what actually helps is asking a better question.
​
You’re not broken.
Your body is giving you information.
This is just a different way to start listening.
​
If this feels like something you’re ready to explore, you can download the guide here:

​Next, I’m going to walk through this guide myself—and show you exactly how I’d use it.
Not perfectly.
Just honestly.
More on that soon.
​
Stay well and happy moving,
Lisa
​
P.S. If you’re not sure where to start, begin with Question #1. There’s no need to go through the whole guide. One question is often enough to notice something new.

I ended up reading the article, and what I appreciated most is how it approached AI.
​
Not as something you have to jump into…
But something you can understand—and use—within your own comfort zone.
​
From a movement perspective…this is where I think things get interesting.
Because AI isn’t about replacing your body or your experience.
It’s another tool.
A way to ask better questions.
A way to explore when you feel stuck.
A way to look at things from a slightly different angle.
​
But here’s the key:
You don’t have to go all in.
You don’t have to figure everything out.
You can stay right where you are and simply be curious.
​
So let me ask you this:
What if AI wasn’t something to master but something to experiment with?​
​
Next week, I’m going to share something I’ve been working on.
It’s simple.
It’s practical.
And it’s designed to help you use this kind of technology in a way that supports your movement—not overwhelms it.
​
For now, if you’re curious, take a few minutes to read the article.
And just notice what stands out.
​
Stay well and happy moving,
Lisa

​Lately I’ve been wondering what happens when technology doesn’t just track movement — but helps us think about it differently.
​
Next week I’m going to share something I’ve been working on that explores exactly that idea — using AI as a tool to ask better questions about exercise and movement.
More on that soon.
​
 Before we head there, I’m curious about one last thing.
​
Looking back over the technologies we talked about these past few weeks, which one has influenced your movement the most?
A bicycle?
Music or headphones?
Home exercise equipment?
A wearable tracker?
​
Or maybe something else entirely.
​
If a memory comes to mind, comment below and tell me. I always enjoy hearing your stories.
​
Stay well and happy moving,
Lisa ​
​
P.S. If you’re celebrating this weekend, Happy Easter . I hope it brings a little rest, renewal, and maybe even a walk outside.

Suddenly movement wasn’t just something we experienced.
​
It was something we could track.
​
Devices like Fitbit and the Apple Watch made it possible to see how many steps we take in a day, how our heart rate responds to exercise, and even how well we sleep at night.
​
For many people, this information has been incredibly motivating.
​
It can bring awareness to patterns we might not otherwise notice.
​
But here’s something I see often from a movement perspective.
​
More information doesn’t always mean more clarity.
​
Sometimes people end up with lots of data but aren’t quite sure what to do with it.
​
Your watch might tell you your heart rate.
Your phone might tell you your step count.
​
But neither one can fully answer a very personal question:
​

Your body has always been giving you information.
​
Technology has simply given us new ways to notice it.
​
And that’s where this story of exercise technology gets even more interesting.
​
For most of human history, technology helped us move.
​
Now it’s starting to help us understand how we move.
​
More on that next week. 
​
---
​
Before we get there, I’m curious about one more thing.
​
 Have you ever used a fitness tracker or wearable device?
A Fitbit?
An Apple Watch?
A GPS running watch?
​
Did you find the data helpful, motivating, confusing… or a bit of all three?
​
If a thought comes to mind, comment below and let me know. I always enjoy hearing your perspectives.
​
Stay well and happy moving,
Lisa

Which means for years, swimmers often had to rely on counting in their heads and watching their teammates carefully to stay synchronized with the music.
​
Then a new piece of training technology arrived at our pool.
​
Underwater speakers.
​
For the first time, we could hear the music clearly while we were underwater.
​
It changed everything about how we practiced.
​
We could feel the rhythm more easily.
We could match the timing of the choreography more precisely.
And we could stay connected to the music throughout the entire routine.
​
Looking back now, it might not seem like a huge technological breakthrough.
​
But at the time, it completely transformed the training experience.
​
From a movement perspective, rhythm and timing play a much bigger role than we often realize.
Your nervous system responds to rhythm.
Your muscles coordinate around timing.
And when people move together — whether in a sport, a fitness class, or even a group walk — rhythm helps create connection.
​
Technology didn’t replace the skill.
​
But it gave us better information while we were training.
​
And that’s something we see again and again in the evolution of exercise.
​
Technology rarely replaces the body.
​
But it can help us notice things we couldn’t see, hear, or feel before.
​
 So I’m curious again this week.
​
What’s a piece of training technology that changed how you practiced a sport or activity?
Maybe it was music.
Maybe it was a heart-rate monitor.
Maybe it was the first time you followed an exercise video at home.
​
If a memory comes to mind, comment below and tell me. I always enjoy hearing these stories.
​
Next week we’ll jump forward again — into the era of wearable trackers, exercise apps, and the explosion of data that many of us now carry on our wrists.
​
Technology has moved from machines around us…
​
to information about us.
​
And that shift has changed exercise in ways we’re still figuring out.
​
Stay well and happy moving,
Lisa

​I have to admit — that was a new one for me.
​
What I loved most about the replies wasn’t just the equipment itself. It was the stories attached to them.
​
Because technology doesn’t just shape how we exercise.
​
It shapes the memories we build around movement.
​
So if something comes to mind as you read today’s email — an old piece of equipment, something tucked away in a basement gym, or a workout tool from years ago — feel free to hit reply and share it with me. I genuinely enjoy hearing these stories.

​
​Last week we looked at some of the earliest examples of exercise technology.
Bicycles.
Spring resistance machines.
Even those vibration belts that promised to “shake” you into fitness.
​
Technology has always been part of how we move.
​
But somewhere along the way, something shifted.
​
Exercise became… personal.
​
And music played a big role in that shift.
​
So let’s slow this down for a moment.
​
Before the 1980s, music in exercise mostly came from the room you were in. Maybe there was a stereo in the gym. Maybe a cassette playing during a fitness class. But everyone heard the same thing.
​
Then came the portable radio and the Walkman.

​Suddenly people could take music with them. On a walk. On a run. On a bike ride.
​
Movement became portable.
​
And something interesting happened.
​
People started moving longer.
​
From a movement perspective, music changes how the nervous system experiences effort. It can reduce the perception of fatigue, influence rhythm, and create a sense of momentum.​
​
It’s not just background noise.
​
It becomes part of the experience of movement.
​
The technology kept evolving.
​
The Discman arrived in the 1990s (along with the challenge of trying to run without the CD skipping).
​
Then came the iPod in the early 2000s. Thousands of songs in your pocket.
​
And now?
Most of us carry our entire music library on our phones. Wireless earbuds. Noise-cancelling headphones. Playlists designed specifically for workouts.
​
The technology keeps getting smaller.
​
But the effect is still the same.
​
It changes how movement feels.
​
And yet, something interesting hasn’t changed.
​
Your body still responds to rhythm.
Your nervous system still responds to pacing.
And movement still works best when it meets you where you are.
​
Technology may change the interface.
​
But the body still speaks the same language.
​
 So I’m curious again this week.
​
What was the first way you listened to music while exercising?
A Walkman clipped to your waistband?
A Discman bouncing in a backpack?
An iPod shuffle?
Or maybe a playlist on your phone today?
​
Drop a comment below and tell me. I always enjoy hearing your stories.
​
Next week I’m going to share a story from my synchronized swimming days — when I thought we had the most high-tech training setup imaginable.
​
And at the time, it felt like the future.
​
Be well and happy moving,
Lisa

​My grandmother was introduced to the bicycle in her lifetime. It was new. It was modern. It was a big shift.
​
She never learned to ride.
​
And that’s important.
​
Because technology doesn’t automatically change behaviour. It only creates possibility.
​
In the early 1900s, pulley systems and spring resistance machines began appearing in gymnasiums.
​
After World War I, Joseph Pilates refined spring-based equipment while working with injured soldiers — using resistance to restore function. Springs allowed people to load the body in a controlled way. It was structured. Intentional.
​
Later came vibration belt machines — the kind that wrapped around your hips and “shook” you into fitness. There was a belief that technology could do the work for you. I can't tell you how many people have told me their grandparent or parent used a vibration belt machine!

Here’s what I see all the time…
​
Every generation believes their version of exercise technology is revolutionary.
​
And in some ways, it is.
​
But what’s important to understand here is this:
Technology doesn’t replace awareness.
​
It doesn’t replace dosage.
​
And it doesn’t replace the relationship you have with your body.
​
From a movement perspective, technology has always been a tool.
​
A dial — not a switch.
It can turn intensity up.
It can make movement more accessible.
It can make it more engaging.
But it cannot decide for you what your body needs today.
​
So I’m curious…
What was the first piece of “exercise technology” you remember?
Was it a bicycle?
A home gym machine in the basement?
One of those shaking belts?
A VHS tape?
​

Comment below and tell me. I’d genuinely love to hear your story.
​
Next week, we’ll move into the era when music changed everything.
​
Because once exercise became portable…
It became personal.
​
And that changed the game entirely.
​
Stay well and happy moving,
Lisa

​What We Know From the Research
​
From a movement perspective, this isn’t just a feel-good idea.
​
It’s consistently supported in the literature.
​
Over the past decade — and reinforced in more recent reviews — researchers continue to find that social support is one of the strongest predictors of long-term physical activity in adults.
​
Recent systematic reviews and large international studies show that:

• Adults who feel encouraged by family, friends, or peers are more likely to start and maintain physical activity.
  ​
  ​
• Group-based programs consistently demonstrate better adherence compared to exercising alone.
  ​
  ​
• Feeling connected increases confidence (self-efficacy), and confidence is one of the strongest drivers of long-term behavior change.
  ​
  ​
• Community-based physical activity programs improve both participation and long-term consistency.
  ​
  ​

In simple terms?
​
People who feel supported are more likely to keep moving.
​
Not because they’re more disciplined.
Not because they have stronger willpower.
​
But because connection reduces friction.
​
It builds accountability without pressure.
Encouragement without shame.
Consistency without extremes.
​
And that matters.
​
Because most people don’t struggle with knowing they should move.
They struggle with doing it consistently over time.
​
Community changes that.
​
This Is Exactly Why I Created Mindful Movement
​
I see so many clients trying to do this alone.
​
Pushing.
Restarting.
Falling off.
Blaming themselves.
​
So I wanted to create something different.
​
​Mindful Movement is a small, steady space each week where you don’t have to do this alone.
​
Thirty minutes.
Gentle movement.
Grounded support.
​
A place where:
Nothing is wrong with you.
We meet your body where it is today.
Consistency matters more than intensity.
​
When you join Mindful Movement, your The MedFit Movement Studio membership is included — so you’re stepping into community right away.
​
If this resonates, this could be your next step.

​A Small Practice for This Week
​
I want you to grab a post-it note and a pen.
​
Write down the names of people who support your movement.
​
Maybe it’s:

• A friend who texts you before a walk
  ​
  ​
• A partner who makes space for your class
  ​
  ​
• A colleague who joins you at lunch
  ​
  ​
• Someone who simply says, “I’m proud of you.”
  ​
  ​

And maybe you notice there’s space on that note.
​
Nothing is wrong with you.
​
It just means we can build your team more intentionally.
​
​An Invitation (Buy One, Gift One )
​
​Until the end of February, Mindful Movement is Buy One, Get One Free.​
​
One month for you.
One month for someone you care about.
​
Because community isn’t just something we watch at the Olympics.
​
It’s something we build.

​You don’t have to overhaul your life.
You don’t have to move intensely.
​
You just have to begin — with support.
​
Consistency matters more than intensity.
Especially when you’re not doing it alone.
​
If you’re ready, I’d love to welcome you in.

​Stay well and happy moving,
 Lisa

 Watch it here:
https://youtube.com/shorts/cq99k9CvKEs?feature=share​
​
When we move in community, we build more than strength.
​
We build accountability.
Confidence.
Momentum.
​
And that’s exactly what happens inside Mindful Movement.
​
Let me be clear about what it is — and what it isn’t.
​
​Mindful Movement isn’t another workout.
It’s not a high-energy fitness class.
And it’s not just sitting still in meditation.
​
It’s a 30-minute reset for body and mind.
​
Each session gently blends:
​
Mindful breathing
​
Subtle, accessible movement
​
Guided reflection
​
The goal isn’t performance.
​
It’s presence.
​
You can practice from a chair, a couch, a mat — even lying down.
You can close your eyes and wear your pyjamas the entire time if you want.
This is about reconnecting your body, breath, and mind.
​
Over time, you’ll notice:
​
 Less stiffness and tension
​
 Greater ease in how you move
​
 A calmer, more centered start (or end) to your day
​
 A consistent, nurturing routine that fits real life
​
Live sessions happen weekly — and if you can’t attend, you have access to a growing library of recordings (over 70!).
​
And you do it inside a supportive community — not alone.
​
That’s why, for Valentine’s week, I’m offering:
​
 Buy One, Bring One Free

Join Mindful Movement and invite someone to experience this reset with you.
​
Because calm builds confidence.
And connection builds consistency.
​
This BOGO offer is available through Valentine’s Day only.
​
If your body has been asking for attention…
if your mind has been craving stillness…
if your heart has been waiting for permission to slow down…
​
This is that moment.
​

​ Let’s return to calm — together.​
​
With care,
Lisa
​
P.S. If you’ve ever felt like traditional fitness is too intense, or meditation alone feels incomplete, Mindful Movement bridges the two. It’s structured enough to feel guided, gentle enough to feel safe, and simple enough to sustain.

​If you’re like me, you may be noticing more and more conversations about GLP-1s in your media feed, your social circles, and even major advertising campaigns. These medications—originally developed for diabetes and metabolic health—are now part of mainstream culture.
​
And lately, they’re being framed less as a medical treatment and more as a strategy.
​
A shortcut.
A tool.
A fitness “accelerator.”
​
That framing caught my attention.
​
So I slowed things down and took a closer look at the research, specifically asking:
​
What role does exercise actually play when someone is using GLP-1 therapy?​
What I found was both reassuring and clarifying.
​
GLP-1 medications are highly effective at reducing appetite and supporting weight loss. In many cases, they outperform lifestyle interventions alone—at least in the short term.
​
But weight loss isn’t the same as physical fitness.
​
GLP-1s are not designed to build muscle, improve strength, increase cardiovascular capacity, or enhance movement quality. They influence appetite and metabolism—not physical function.
​
This is where exercise becomes essential.
​
When weight is lost, some muscle loss almost always follows. Muscle is not just about aesthetics—it’s what allows us to move with confidence, maintain balance, protect joints, and stay independent over time.
​
Strength-focused exercise gives the body a reason to preserve muscle during weight loss. It also plays a critical role in long-term maintenance, especially when GLP-1 therapy is adjusted or discontinued.
​
The research consistently shows that people who include regular movement—particularly resistance training—tend to maintain their results more successfully over time.
​
GLP-1s may help open the door.
Exercise helps you stay there.
​
And this is where I think we need to pause and reframe the conversation.
​
A more helpful question might be:
​
How do we support the body while it’s changing?​
The issue isn’t the medication itself. It’s how it’s framed.
​
GLP-1s become hype when they’re positioned as a replacement for movement or a guarantee of long-term success. Rapid weight loss without attention to strength, recovery, and fuelling can actually undermine function rather than enhance it.
​
Exercise does something medication can’t. It builds capacity. It supports confidence. It helps people trust their bodies again—especially during periods of change.
​
That’s why muscle health matters so much in this conversation.

​If you or someone you know is navigating GLP-1 therapy and want support that prioritizes strength, function, and long-term health, Movement Momentum is my 1:1 program where we focus on preserving muscle, supporting strength, and adapting exercise to your body—right where it is today.
​
We work with the body, not against it.
​
Stay well and happy moving,
Lisa
​
​
PS: GLP-1 medications change appetite. Exercise protects muscle. Both matter—but they do different jobs.

​As always, I’m so glad you’re here.
​
Be well and happy moving,
Lisa
​
P.S., The sooner you join Movement Rx, the sooner you start! Don’t miss your chance to access the bonus weeks on Tuesday January 20th and Tuesday January 27th at 9:00 a.m. MST—available only if you register now!
​
One more thing...watch this too...
A New Way to Look At Making Changes That Stick

We’ll explore:

1. Your personal pain signals – what your body is really trying to tell you.
2. Hidden patterns – uncover the habits or movements that might be fueling your discomfort.
3. Influences on pain – understand how stress, sleep, and other factors are affecting your body.

​
There will be interactive activities and even a few prizes to make it fun—and you’ll walk away with practical steps you can start using immediately.
​
Reserve your spot now and gain the tools to start moving smarter, feeling better, and taking control of your pain.
​
Can’t make it live? Sign up anyway and get the replay! 
​

Stay well and happy moving,
Lisa

​In this webinar, we’ll explore why pain can linger even when you’re “doing all the right things,” and how common beliefs about movement and pain can quietly keep you stuck. I’ll walk you through three key shifts that can help you better understand what your body is communicating—and how to respond in a way that feels supportive, not overwhelming.
​
This isn’t about pushing through discomfort or forcing change. It’s about learning how to move with more confidence, clarity, and trust in your body—especially if pain has made you hesitant to begin again.
​
This year, perhaps the resolution isn’t to never stop—but to begin again with kindness.
​
Stay well and happy moving,
Lisa

​“How do I stop obsessing over every single thing I eat? It's exhausting. I want to be able to eat food and feel good”.
​
The women I work with in my practice have been yo-yoing for the last decade and struggle with their relationship to food.
​
They're consumed by it. And don't want to be but they don't know how to break the cycle. It's like that voice in their head won't stop.
​
They can’t stop calculating every single thing they eat in the day to know how long they need to spend at the gym so they can be in a smaller body and like the way they look.
​
They’re constantly wondering if they should or shouldn’t eat because it’s past 8pm and they can't understand why they are still hungry.
​
And when they mess up with their eating, they run to the scale to see how much damage was done.
​
They can’t live their life because they're constantly stressing about food and their body.
​
I get it. I experienced the same thing until I figured out how to break the cycle and reset my relationship with food and my body.
​
It wasn't a quick fix, been there, done that.
​
But I did discover that there are 3 strategies that help with resetting your relationship to food and your body.
​
Because having a good relationship with food and your body isn't about getting more willpower or more control, it's the opposite actually.
​
I know that sounds counterintuitive to what you've been doing. That's why I put these strategies into a brand new guide and am giving it to you for free.
​
It’s called, 3 Simple Strategies To Reset Your Relationship To Food & Your Body. ​
​
If you’re struggling in your relationship with food I’d love to give you access. Because I want you to experience how having a nourishing relationship with food can change your life.
​
Go here to access it >>> https://pages.nutritionwithkatrina.ca/free-guide-1

​A big thank-you to Katrina for sharing her work and this generous resource with our community.
​
I loved collaborating on this and how aligned our approaches are—moving away from guilt, pressure, and rigid “shoulds,” and toward trust, awareness, and self-compassion.
​
If this topic resonated with you, be sure to explore Katrina’s work and watch for more details about her upcoming webinar.
​
And this coming Wednesday, I’ll be sharing my own perspective and reflections on this topic—especially how it connects to New Year’s resolutions and the way we choose to move forward. Stay tuned!
​
​
Be well and happy moving,
Lisa

​For today’s December gift, I’m offering you something simple and supportive: a five-minute guided body scan.
​
Nothing elaborate.
​
No equipment.
​
Just five minutes to pause and tune in.
​
If you’re not regularly bringing awareness to your body, you may not realize how much it’s asking for your attention. A body scan helps you notice sensation without judgment—tightness, ease, warmth, fatigue—whatever is present. And in doing so, something surprising often happens: the nervous system begins to soften, and relaxation follows naturally.
​
The days ahead may feel fuller than usual. Whether you’re celebrating Christmas, Hanukkah, both, or simply navigating the end-of-year swirl, this is a moment where self-connection matters more than ever.
​
Think of this five minutes as a symbolic pause—an intentional check-in with yourself. One that you can return to over the coming days or even carry with you into the new year.
​
Not a “practice.”
More like a personal ritual of listening.
​
This short guided body scan is my invitation for you to reconnect—to notice how you’re really feeling, and to let that awareness guide what you need during this busy close to 2025 and gentle entry into 2026.
​
You might be surprised by how powerful five quiet minutes can be.
​
 Try the 5-minute body scan here.
​
This is your time. A small, meaningful gift—just for you.
​
Be well and Happy Holidays,
Lisa

Your ankles are constantly adapting—helping you balance, adjust to uneven surfaces, and respond when the ground surprises you (hello, black ice).
​
But here’s the thing:
When we lose awareness or mobility around the ankle, the rest of the body has to compensate. That’s when slips feel scarier, steps feel uncertain, and confidence drops.
​
A little attention goes a long way.

I just released a new Real Moves for Real Life YouTube video where I walk you through a very simple technique using… a tennis ball.
​
That’s it.

In the video, I guide you through:

• Bringing awareness to the outer side of your lower leg (where important ankle-supporting muscles live)
  ​
  ​
• Using gentle pressure and movement to create softness and connection
  ​
  ​
• Noticing how that change travels all the way down into your ankle and foot
  ​
  ​

This isn’t about forcing flexibility or “fixing” anything.
​
It’s about waking up the system—especially the parts that help keep you steady when the ground is cold, icy, and unpredictable.
Many people are surprised by how much lighter or more connected their ankle feels afterward.

Just like we bundle up with scarves and boots, our movement needs a little extra care this time of year too.
Consider this:

• A few minutes of awareness before heading out for a walk
  ​
  ​
• A simple practice you can do at home
  ​
  ​
• A way to support confident, intentional steps all winter long
  ​
  ​

That’s my gift to you this season.
​
​
 Watch the YouTube video now and try it out at home.
(You don’t need to do it perfectly—just do it with curiosity.)
​
This ankle awareness work is similar in spirit to what I’ll be exploring more deeply in my upcoming Move Smart, Feel Better webinar on Tuesday, January 13 at 9:00 am MST.​
​
In that live session we’ll uncover the three keys to understanding and reducing persistent pain — so you can move with greater confidence, clarity, and ease in your body. You’ll learn how to:
​
 Decode what your body’s signals really mean — so pain isn’t a mystery anymore
​
 Spot patterns that may be contributing to flare-ups
​
​  Make simple movement adjustments that actually help you feel better
​
​  Gain tools that support smarter movement (not harder movement)
​
… and walk into 2026 feeling more confident and grounded in your body.
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I designed this webinar especially for people who are tired of guessing, tired of confusion, and ready to move with intention — whether it’s navigating icy sidewalks or everyday life with less fear.
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 Save your spot here: https://www.lisaworkman.com/webinars.html​
Investment: $19.97 CAD (low-cost, high-impact support); Complimentary for members of The MedFit Movement Studio (join today!)
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It’s a perfect next step if you enjoyed today’s Real Move — and a way to give your movement even more meaning in the New Year.
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Take good care of your ankles… they’re carrying you through a lot right now.
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Be well and happy moving,
Lisa

​You can listen, breathe along, or simply let it guide you back into your body.
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It’s a practice you can use:

• Before heading out onto icy sidewalks
  
  
• In the middle of a busy day
  
  
• When your thoughts feel scattered
  
  
• Or anytime you need a reset
  
  

A Small Practice That Fits Real Life​
You don’t need more time.
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You don’t need special equipment.
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Just your breath—and a few quiet moments.
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If this video supports you, feel free to share it with someone who could use a steady breath this season.​
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As we move through the holiday season, please know that I’m thinking of you. I hope this small breathing practice offers a moment of calm, steadiness, and care—whenever you need it.
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Be well and happy breathing (and moving),
Lisa

Here’s the video in a nutshell:

1. Traditional Flossing – You might already know this move: sitting tall while you extend one leg straight, and pair leg movement with gentle neck motion. This helps give your nerve some room to glide. And if you don’t know it then the video is a must see!
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2. The Side Bend Disruption – This is my version: with a small towel under your arm for support, gently side bend while you extend your leg. This side-to-side motion gives your nerve a new kind of freedom—and might just surprise you with how good it feels.

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Then, don’t miss watching the second exercise—it’s a playful side-bend that shows your nerve a whole new way to move!
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The goal?
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Awareness.
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Understanding where your nerve lives, what movements help, and how small changes can make a big difference.
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Try it for yourself, and then comment below to let me know how it feels!
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Here’s to giving yourself the gift of movement and relief this December.
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Stay well and happy moving,
Lisa
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P.S. Swivelling Sciatica has made its on-camera debut, thanks to Pelvis Presley. Hopefully your sciatic nerve doesn’t start singing—but if it swivels, that’s a win in my book.
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P.S.S. Ready to move with confidence and ease your pain? Don’t miss my upcoming webinar where I’ll guide you through practical tips to avoid common movement mistakes and feel better in your body. Reserve your spot now: www.lisaworkman.com/webinars

This is exactly how I work with my clients.
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I stand beside them, share exercises, strategies, and resources, and once the baton is passed, it’s up to them to move forward—pun intended!
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In the spirit of giving this December, I’m passing a special baton to you. I want you to have everything you need to move forward and finish strong in 2025.
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This week, as a bonus, I’m sharing my workbook:
​37 Potential Obstacles That Derail Exercise Routines​
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We all know something in our lives can derail our exercise plans—and I’m no exception. This workbook is designed to help you spot your roadblocks and take action immediately.
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Here’s how to use it in three simple steps:

1. Open & Choose Your Format: Work on it digitally or download and print it.
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2. Complete the Workbook: Grab a coffee and a pencil, and spend less than 15 minutes identifying the obstacles affecting you.
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3. Take Action: Use this as your personal guide to overcome barriers and keep moving forward.
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Don’t wait—your obstacles won’t fix themselves.
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This workbook is your chance to take control now and stay committed to your movement goals as you move (another pun intended) into 2026.​​

​Let’s make this December the month you take the baton and run your best race yet.
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Be well and happy moving,
Lisa

​Yep, science backs it up!
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Timing matters.
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Studies show that walking soon after eating — ideally within 10 to 30 minutes — is most effective at keeping blood sugar steady. Even a short, 10-minute stroll can make a real difference.
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This is especially helpful if you’re dealing with insulin resistance, prediabetes, or type 2 diabetes, since regular post-meal movement can improve overall 24-hour blood sugar control.
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People who feel uncomfortably full or gassy after meals may notice relief too. (A quick note for older adults or anyone with certain health conditions: if you have post-meal dizziness, recent abdominal surgery, or heart concerns, check in with your healthcare provider first.)
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The benefits aren’t just physical.
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Walking can lower stress, help with anxiety or low mood, and even support better sleep. Plus, it’s a gentle way to transition from dinner to evening, and a perfect chance to connect with family or just enjoy some quiet time.
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You don’t need a marathon — 10–15 minutes at a light, conversational pace is plenty.
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The real trick is consistency.
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Pair it with something you already do — clearing the table, walking the dog, or taking a quiet loop around the neighborhood — and it becomes a small, grounding nightly routine with outsized benefits.
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My advice: keep it simple. Slip on your comfy shoes, head out soon after dinner (or jump on your treadmill or blast some Christmas carols as you walk around your house), and make it a consistent habit.
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Your body (and mind!) will thank you.
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