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I’m back with the next part of the “From Overwhelmed to Reconnected with Self” video series—and these three videos are where things start to click. If you’ve been feeling tired, guilty for slowing down, or frustrated that your body isn’t cooperating… these are for you. Video 3 — Two Myths That Keep You Tired and DisconnectedWe unpack the two most common beliefs that keep people stuck in exhaustion:
Watch here! Video 4 — The Mind-Body Reset FrameworkThis one is a favourite. I walk you through the exact framework I use inside Mindful Movement to help people feel calmer, stronger, and more grounded—without pushing, forcing, or “working harder.” Watch here! Video 5 — Ready to Reconnect with Yourself? Join Mindful MovementHere’s where we bring it all together. If you’ve been craving a gentle, supportive way to slow down, reset your energy, and reconnect with your body each week, this video explains exactly how Mindful Movement can help. Watch here! Take your time with these. Watch them all at once or space them out—it doesn’t matter. What matters is that you’re giving yourself space to breathe again, to feel again, to reconnect again. And if, after watching, you feel that little spark of “I need this”… I would absolutely love to support you inside Mindful Movement. Now for the really good stuff. You’ve got early access to our Black Friday deal because YOU are part of my email community… This Black Friday, Mindful Movement is offering a special Buy One, Get One Free deal so you can nurture your own well-being — and gift the same peace to someone you care about. When you purchase your Mindful Movement membership (cancel anytime), you’ll receive a FREE 1-month membership to gift to a friend, colleague, or loved one. The gifted month is for January 2026, giving them the perfect fresh start — grounded, energized, and supported as the new year begins. Your membership gives you access to weekly 30-minute mindful movement sessions, an ever-growing 60+ practice library, and a calm, supportive space to recharge… anytime you need it. 
Give yourself the time and presence you deserve — and share the gift of renewal with someone who could use it too. Be well and happy moving mindfully, Lisa
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Over the past few months, I’ve been hearing the same thing from clients, friends, and even strangers in line at the grocery store: “I’m exhausted. I’m overwhelmed. I feel disconnected from myself.” Maybe you’ve been feeling that too. So instead of giving you another long list of “shoulds” or more things to add to your plate, I created something simple, gentle, and supportive—a short YouTube video series designed to help you move from overwhelmed to reconnected with yourself. Today, I’m sharing the first two videos with you: Video 1 — Feeling Overwhelmed and Exhausted? You’re Not Alone. In this video, we talk about why so many of us are running on empty, why it’s not your fault, and how disconnection shows up in the body and mind. It’s honest, grounding, and a sigh-of-relief kind of conversation. Video 2 — A Simple 5-Minute Reset to Calm Overwhelm This is your reset button. I’ll guide you through a short breath + gentle movement practice you can do anytime—at your desk, on the couch, or in the car waiting for pickup. Most people tell me, “I didn’t realize how tight my muscles were until I tried this.” Take less than 15 minutes to watch these two videos.
I hope these support you in feeling a little more grounded today. I’ll be back next week with the next three videos—they’re all about shifting beliefs, reconnecting with your body, and integrating simple practices into your week. Stay well and happy moving Lisa  Consistency with exercise—it’s one of those things we all want, yet it can feel tricky at times. I’ve learned that staying consistent isn’t about perfection or pushing through. It’s about how you think about movement. When my clients shift their mindset, everything else falls into place naturally. Here are the three mindset shifts that can make all the difference for you: 1. Change your angleTry approaching movement differently—switch the type, location, or time of day. Sideways steps, a new trail, or a morning walk instead of evening yoga can spark new energy.  2. Just show upHalf the battle is simply being in the space. Even on low-motivation days, roll out the mat, step outside, or press play on a video. Momentum usually follows.  3. Slow down to notice moreRushing can make movement feel like a chore. Slowing down lets you notice your breath, your strength, and the little wins that keep you coming back.  Once these mindsets click, movement feels easier—and that’s when all the little creative ideas start working. Here are 13 practical ways I use to stay consistent:
Exercise doesn’t have to be perfect—it just has to happen. Shift your perspective. Show up. Slow down. Sprinkle in some creativity and curiosity along the way. That’s how consistency starts to feel easier. Be well and happy moving, Lisa PS: Need a little slower, restorative movement after all that activity? Discover Mindful Movement — gentle meditation and subtle movement designed to recharge your body and calm your mind. Explore it here and see how a few intentional minutes can make all the difference.  I recently picked up neuroscientist James R. Doty's first book, Into the Magic Shop, while waiting for his newest book, Mind Magic, to arrive from the library. Honestly, I didn’t know what to expect—but it was such a refreshing nonfiction read about how he transformed his life from one of hardship to one of success. Doty shares four “magic tricks” that he learned during his childhood from Ruth, a magic shopkeeper, and I couldn’t help but think about how they apply to exercise, physical activity, and movement. Let me share some of the magic with you!
 This is the cornerstone of everything I do with my clients. Exercise, movement, and activity can be taxing—but starting from a place of a relaxed body makes all the difference. It helps you notice subtle cues that could lead to pain, injury, fatigue, or exhaustion, and helps you navigate them with ease. The magic is relaxing. 2. Tame the Mind  How often do we wrestle with whether we should work out, go for a walk, or do that workout? Taming the mind is critical in exercise. Checking in with your mindset, negotiating your behavior, and navigating the nuances of your thoughts are all part of creating a sustainable movement habit. The magic of your mind. 3. Open the Heart  In my yoga classes, opening the heart has both a physical and emotional aspect. It’s about self-compassion, self-care, and tuning into your body. Opening the heart helps you move with patience, kindness, and gratitude for all your body can do. Your magical heart is worth your attention. 4. Clarify Intent  This is at the centre of my passion project, The Why I Move Project. Knowing your "why"—why you walk more, why you do squats, why you feel a stretch—is essential. Clients who clarify their intention behind their movement see the greatest success, especially in longevity and quality of life. Find your magic in the why. These four lessons from Ruth (via James Doty) are surprisingly fitting for anyone moving their body. Relax, focus, open, and clarify—the magic is in the intention behind every movement. If these lessons resonate with you, you’d love my Mindful Movement classes—where we explore the connection between body, mind, and heart through gentle, intentional practice. Each class blends meditation, breath, and subtle movement to help you relax the body, quiet the mind, open the heart, and clarify your intent. Don’t just read about the magic — feel it. Try this free Mindful Movement practice and notice how relaxing your body, taming your mind, opening your heart, and clarifying your intent changes how you move. Stay well and happy moving (with a sprinkle of magic ),
Lisa This week, a client asked me a question that I just had to share: “What do you think about fitness rings?” I love when clients ask detailed questions like this—it’s a chance to dig into the science and see what’s really useful versus just flashy tech. Fitness rings are getting really popular, and it’s easy to see why. They’re small, comfortable, and they give you a lot of information about sleep, recovery, and movement habits. From an evidence-based perspective, here’s what the research says:
So, in my experience, these rings are great for awareness and habit-building, not as precise medical or performance tools. The value really comes from noticing patterns over time—like how your sleep shifts after a stressful week or how consistent movement affects your energy and mood. And, as always, it’s important to pair what the data says with how your body actually feels. Numbers guide you, but your lived experience completes the picture.  Here’s where it gets really interesting…
Another one of my clients shared something amazing: after each Yoga Nidra session with me—a practice sometimes called “yogic sleep”—he consistently experienced more Non-REM sleep the following night. Non-REM or Non-Rapid Eye Movement sleep is the deeper, restorative stage of sleep where the body focuses on physical repair, immune system support, and energy restoration. It’s essential for muscle recovery, tissue repair, and overall rejuvenation. Over the course of eight different sessions, this improvement in non-REM sleep was consistent. Every single Yoga Nidra session he attended was followed by a night of deeper, more restorative sleep, as measured by his fitness tracker. It really highlights the power of rest and recovery—and how intentional practices, even just 30 minutes, can make a meaningful difference in how your body restores itself. Fitness rings, like the Oura, can help you notice these patterns. They’re not perfect, but they can be a great ally for supporting mindful, sustainable movement and recovery—especially when paired with practices that help you rest deeply, like Yoga Nidra. I love when clients ask thoughtful questions like this one. Questions spark curiosity, exploration, and a deeper understanding of how our bodies respond to rest and movement. Want to experience the sleep-boosting benefits of Yoga Nidra for yourself? You can join my self-study online program, R&R Sleep Meditation, or start with my weekly online class, Mindful Movement, and notice how your body responds. And if you try it, I’d love to hear about your experience! Stay well and happy moving [and resting], Lisa
Well hello,
This Canadian Thanksgiving weekend, I’m feeling extra grateful—for your energy, your stories, and the ways we inspire each other to move. Earlier this year, I asked our community to pick songs that get you moving—and now I’ve turned them into a workout playlist just for you. 
It’s designed to move with your body:
Think of it as gratitude in motion—a way to honour your body, your effort, and this community we share. Whether you’re walking, dancing, or hitting the gym, let these songs carry you through a full-body reset. I’d love to hear which song gives you the biggest boost, or any tracks you’d add. After all, this playlist is ours together. Thank you to Shirley D, Melora J, Elaine B and Theresa W for contributing to this fun playlist! With energy and gratitude - stay well and happy moving, Lisa P.S. Press play this weekend, feel your body, and enjoy moving to the beat of our community! Olivia started working with me in the Fall of 2004. Yes, 2004. Over 20 years ago. At the time, she had signed up as a study participant in a research trial at the University of Alberta. I was managing the fitness center where the study was being run, and the focus was on how exercise could impact long-term outcomes of women at risk of breast cancer. Olivia didn’t have breast cancer, but she wanted to give her time to contribute. She was randomized into the exercise group—and she showed up. Every single session. With a smile. With energy. With generosity. She was a vivacious, kind, resilient woman. I still remember her sitting on the recumbent bike, sharing stories of growing up in war-torn Holland during the 1940s—memories of bomb shelters and fear, but also survival. She carried that resilience into every workout. Then one day, in the Spring of 2005, she walked into the gym with a grin that stretched across her face. She looked tired but proud. I asked her, “How are you today?” She said, “I walked here. Four kilometers. I just decided this morning I was going to do it.” That was Olivia. She surprised herself, pushed herself, and then savored the victory. And the confidence it gave her radiated through everything she did. She started walking more often to the gym. She pushed herself a little harder on the treadmill. By the end of the study, she was crushing workouts on the elliptical trainer. And she wasn’t just physically stronger--she was transformed. Her body changed. Her mind changed. Her confidence changed. And I had the privilege of walking alongside her, guiding her, witnessing her transformation. It was nothing short of remarkable. ✨ And here’s what I want you to know: this transformation is possible for you too.  Movement Rx is starting next week—your last opportunity to join in 2025. The doors won’t open again until the new year.
If you’re ready to move beyond “just exercise” and step into the confidence, energy, and strength that comes from true transformation… this is your moment. Email me directly and I’ll help you get set up. Because transformation doesn’t wait—it begins with one choice. Stay well and happy moving, Lisa P.S. Olivia’s story will always remind me: change is possible. And so is yours. I recently started listening to a new podcast called Relish. And no, not the green stuff. Although my thoughts went there first too! It’s hosted by Alyssia Seneik, who I first discovered through her brand Mind Over Munch, where she shared creative and healthy recipes. Now she’s branching into mindfulness, bringing that same creativity to how we think and move through life. One episode really hit home for me, and it made me think of you—my wonderful email community—as well as some clients I’ve worked with over the years. Alyssia was talking about reacting versus responding. She explained how our brain often goes on autopilot, following the neural pathways we’ve built over a lifetime. These pathways can make us react automatically, instead of responding with awareness. I saw this in two very different clients. Let me explain… One client felt her body constantly sending signals of discomfort, tension, or pain. Every new sensation would trigger an immediate reaction—she had to “fix” it, right away. That constant reactivity drained her, both mentally and physically. Another client, however, approached these sensations differently. She noticed them, stayed present, and responded with curiosity and respect. Even with sustained pain, she paused, observed, and engaged with her body intentionally. There was a softness, a calm awareness, a sense of ease that came from responding instead of reacting. I notice this in myself too. Like many of you, there’s ongoing pain to navigate. It would be easy to fall into pre-programmed reactions. Instead, the practice is to pause, notice the sensations, and respond in ways that honor who I am today—not who I was yesterday. Try saying the words aloud: React … Respond… Notice the difference in how they feel in your body. “React” carries a sharpness; “respond” has a smoothness. The words themselves echo the processes they describe. This is exactly the kind of mindful awareness Alyssia teaches in Relish. By noticing our reactions and shifting to intentional responses, we can transform how we move, how we exercise, and how we relate to the signals our body sends us. Curious to hear more? Listen to the episode here: From Reacting to Responding: The Power of the Pause Now it is time for your insight into action. Take a moment today to consider: How does the idea of responding versus reacting feel in your body? Be well and happy moving, Lisa P.S., Movement Rx is now open for registration—this is where we bring these same mindful principles into action in a virtual group program. Are you in?  Hello! One of the biggest barriers I hear when it comes to exercise is time. Between work, family, and all of life’s responsibilities, finding an uninterrupted 30–60 minutes to work out can feel impossible. Here’s the good news: research is showing that short bouts of activity spread across your day really do add up—and they matter for your health. I was recently featured in both the Calgary Herald and the Edmonton Journal, where we explored how small, manageable changes can make a big difference for our health. This week, I want to share more about the evidence behind this idea.  Every minute counts
The Canadian Physical Activity Guidelines tell us that adults should aim for at least 150 minutes of moderate-to-vigorous physical activity each week, in bouts of 10 minutes or more. But newer research suggests that even shorter bouts—just a few minutes here and there—can provide real benefits. That means taking the stairs, a brisk walk to the corner store, or even a quick stretch break between Zoom calls all make a difference. What the research says Studies show that breaking up movement into small chunks can:
And here’s the really exciting part: just three to four one-minute bursts of vigorous activity each day—things like climbing stairs quickly, walking uphill, or carrying groceries—have been linked with up to a 40% lower risk of dying from any cause. That’s a huge impact for something so simple! Why it works for busy people Short bursts of movement are easier to fit in, easier to stick with, and don’t require any extra equipment or planning. They take the pressure off “finding time” and turn everyday moments into opportunities to move. Try this today Instead of worrying about finding the perfect workout block, sprinkle little bits of activity throughout your day:
Each small choice stacks up over time. And the science is clear: these “movement snacks” don’t just make you feel better right away—they can shape your long-term health in powerful ways. If you’d like to read more, here are two posts that might resonate: From Nothing to Something — my post about exercise snacks + pain, & how small moves helped me My feature in the Calgary Herald / Edmonton Journal — where I was asked about simple ways people can move more Stay well and happy moving, Lisa PS: If you’re ready to put this into practice in a structured way, I’d love to invite you to join me for Movement Rx. It’s a guided program where we explore how to move smarter—not harder—so you can feel stronger, reduce pain, and build momentum in your daily life. It all starts October 7 with our first month’s focus on your hip mobility. Stories. They’re central to everything I do. And this week, one in particular had me thinking more deeply about them. Dr. Brendon Stubbs, a neuroscientist, shared a sentence on LinkedIn that really stood out:  He was writing in the context of a recent article in the British Journal of Sports Medicine about prescribing exercise for depression. But what struck me wasn’t just the research—it was the bigger idea behind his sentence. When we tell someone to “be more active,” we’re often not including them in the conversation at all. A huge part of my work is listening--really listening—to the stories my clients share. Their experiences, their preferences, their current health, and their willingness to explore all aspects of their well-being. It’s in these conversations that I can truly understand what might help next. Every session I have with a client is like a new chapter in their story. And every time we meet, I encourage them to share openly: What’s been working? What hasn’t? What might you want to try next? I’ve said it before, but it bears repeating: working with me is collaboration. It’s about sharing my expertise while weaving it into the context of your life. That’s why this quote really resonated. Many health professionals and public health campaigns urge people to move more, which is great—but it’s not personalized. It doesn’t take you into account. This week, I wanted to share the first aspect of my signature process, the one I follow with every client—whether you’re in Movement Momentum or my virtual group program, Movement Rx. It’s simple: your story.  Your story counts.
It gives me a snapshot of what you truly need and guides how we move forward together. So here’s a thought: what’s your physical activity story? How do all the aspects of your life influence your movement routine? Stay well and happy moving, Lisa P.S. Some exciting news! We’ve extended enrollment for my signature virtual group program, Movement Rx. Doors now close October 6th. If you’ve been considering joining, now’s the time to jump in for this three-month program. Register before October 1 and receive a complimentary 1:1 session with me! P.P.S. And if you’re interested in joining my weekly yoga class, Everyday Yoga, our first class is this Thursday. You can still sign up here: https://www.lisaworkman.com/everyday-yoga.html |
Letters From LisaMissed my most recent newsletter? Don't worry, I've got your back. Find all my exclusive letters here on this blog. ~Lisa Archives
November 2025
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