From the moment we open our eyes, the outside world starts pushing at us.

Whether it’s the latest news or the long list of to-dos running through our minds, tension builds before the day even begins.

And while you may have good intentions to move and stretch, finding the right way to do it – or just finding the time – can feel impossible.

What if you could solve both of these problems in just 30 minutes a week?

With Mindful Movement, you can.

Every Wednesday morning, we gather virtually for 30 minutes of grounding movement and meditation, designed to help you release tension, calm your mind, and reconnect with your body.

Here’s how Mindful Movement works:

• Release Mental Tension: Through mindfulness and meditation, you’ll let go of the external noise and quiet your racing thoughts.

• Reconnect with Your Body: Gentle movement helps you release physical tension and tune into your body’s needs, even if you’re not sure where to start.

• Carry Calm into Your Week: By grounding yourself midweek, you’ll create a sense of balance and ease that lasts long after the session ends.

Try it for yourself with a complimentary video replay and see how just 30 minutes can make a difference in your week.

After you give it a try, join the full November-December series for just $24.97 per month.

But wait! YOU can start NOW with 3 live complimentary Sessions in October!!!

Join today and experience three live sessions to see the benefits for yourself:
📅 October 16th

📅 October 23rd

📅 October 30th

This is your chance to get under way before we move into the full November-December series.

How to Get Started:

1. Register for Mindful Movement.​

2. Set your alarm for Wednesday mornings at 6:45 AM MST.

3. Find a quiet space, your electronic device of choice (tablet, laptop or desktop works best), and get ready to reconnect with yourself.

The November-December series includes weekly live sessions, plus access to the session library for replays whenever you need an extra reset. If you can’t make it live, no worries. The library is available at any time.

By taking just 30 minutes for yourself each week, you’ll feel more grounded, more energized, and ready to tackle the rest of your week with ease.

​Click here to register now in The MedFit Movement Studio and take your first step toward balance and peace.

You are worth it. Let’s move into the new year with ease and vitality over the next 12 weeks.

Stay well and happy moving!

Lisa

As fall settles in, you might feel the sweetness of September starting to fade—the excitement of new plans, goals, and routines that felt like a fresh start, much like January’s new year energy.

If you began a physical activity routine last month, how’s it going now? Are you hitting the goals you set?

Chances are, you’ve hit some obstacles along the way.

I know I have.

Recently, I was at West Edmonton Mall’s waterpark, having a great time. In the rush for one last slide, I slipped on a metal staircase and ended up with some bruised ribs.

It was an injury I didn’t plan for, and it’s derailed my exercise routine in ways I didn’t expect.

It’s designed with real life in mind because obstacles—whether injuries, life changes, or unexpected events—happen to all of us.

And trust me, I didn’t plan for this “rest moment” in my life, but here it is.

Maybe your routine is still on track, or maybe it’s started to derail. Either way, the truth is, at some point, we all hit bumps along the way.

That’s normal.

It’s frustrating, but it’s part of the process.

After almost 25 years of assisting people make lifestyle changes, I’ve seen it happen over and over.

That’s where this workbook comes in.

It’s packed with tips and strategies to help you recognize the obstacles that pop up and work through them, so you can get back on track. There are some common ones we all face, and by becoming aware of them, you’ll be better equipped to overcome them.

🎉 This is the official launch of 37 Potential Obstacles That Derail Exercise Routines. 🎉

It’s fresh off the press, and I hope it gives you the insight and tools you need to break through the barriers in your own routine. YOU are the first to see it in its entirety!!

Grab your copy here: https://bit.ly/37_Potential_Obstacles​

As for me, I’m adapting.

I’m focusing on quality movement within my current range as I heal, learning what supports my physical activity and what I can leave behind.

I hope this workbook helps you do the same.

Enjoy!

Stay well and happy moving,
Lisa

P.S. I’d love to hear how you're finding the new workbook! Feel free to email me directly at [email protected] and share what you've discovered about yourself—I’m genuinely excited to hear about it!

​A dear friend and colleague of mine wrote a beautiful piece about the lessons of riding a bike.

She gave me permission to share it with you!

Enjoy!

It's summer time in the mountains! Well it was on Saturday when I rode my bike, and today it was 32 degrees when I woke up.

On Saturday I decided to ride my bike after yoga, and felt such a surge of energy that my intention was to ride eight miles one way to the school. Not a flat route by any means, and at 9000' above sea level, but doable. I put air in the tires, brushed off the dust, put on my helmet and left my house.

I made it to the end of my driveway (a very short distance) and decided that maybe I should only ride to the gas station, a mere 4 miles one way. I made it half way up the first uphill, a small incline, and decided I would ride to the library instead, because it was closer, and after all, I had other things to do and should not be gone too long. Then I was at the mailboxes and decided I would only ride to the mailboxes, and go back home. Not even a mile!!! (but it was all uphill)

I stopped at the mailboxes. It was now me and my bike, in nature having a little Self Talk. I wanted the end result of having ridden 16 miles round trip, but I didn't really feel motivated anymore to do the work. The sun was shining, the sky was blue and there was a slight breeze. It truly was the perfect day to ride and also the perfect day to rest on the front porch and read a book.

I breathed it all in. I pulled up the memories of how I feel when I'm on my bike.  I felt my memories in my physical body, they were aching to ride. My mind wanted the meditation of riding, the rhythmic motion of pedaling. I allowed it all to flow through me. I breathed it all in.

I smiled and set my intention to ride to the library; 6 miles roundtrip. 

Here is what riding my bike has taught me about life:

When it feels like it's all uphill, it's ok to rest on the downhill.

On the up hills, if you're pushing the pedals at all, you're still moving forward.

The up hills and downhills are not always the same distance.

It's easier when your intention aligns with your desired result.

Even when you're coasting, you still have to maintain balance.

Stop to savour the moments that take your breath away.

But then something new came up for me that day. On the uphill when my body was struggling so was my mind. Past struggles, current struggles, little and big struggles. They were there. With each push of the pedal I felt many emotions. I allowed them to bubble up. They released as tears and I didn't hold back. I felt power and freedom in my body-mind with every push of the pedal.

And before I knew it, I was at the top of the hill, back at the mailboxes! Ready for the short descent to home.

I stopped to take this photo [have a look 👀 here] because this view still takes my breath away. It was part of the day's journey. I felt it in my feet, my heart and my soul as I gazed at the mountains, my home. My house is just below the center of this photo.

Now I have another felt sense of riding my bike. The up hills, the downhills, the letting go; I savoured it all. The industry calls it bottom up therapy. I call it Bicycle Therapy.

Move your body today & Safe Journey!
Cheers & Namaste
​deEtta

It doesn't have to be a bike ride to enjoy the journey and truly savour the moments!

Stay well and happy moving,
Lisa

​
P.S. Join me on Thursday, September 26, for the Urban Poling Webinar, Activator Poles to Help Prevent and Manage Chronic Conditions. Discover how these poles can improve your mobility and health. Register now for the free webinar!

This week in The MedFit Movement Studio, I found our discussion about summer activities really engaging.

I invited community members to share photos of themselves being physically active during the summer months, asking, As summer winds down, what was your go-to physical activity?

What stood out was that all the photos shared showed people enjoying the beauty of nature.

Now, as we transition into Fall, I can appreciate the weather and daylight are changing. But it’s a great time to revisit or explore new ways to stay active.

So, here’s my Top 10 list of outdoor fall physical activities. No pumpkin spice required.

1. Hiking – Enjoy the changing colors of autumn while exploring nature trails.
2. Nordic Walking – Amp up your walk with poles for a full-body workout.
3. Pumpkin Patch/Apple Picking – Combine a fun fall activity with light exercise.
4. Corn Maze Walking – Get lost and explore these seasonal attractions.
5. Frisbee or Disc Golf – Enjoy a round with friends in local parks.
6. Geocaching – Go on an outdoor treasure hunt using GPS coordinates.
7. Birdwatching – Walk through parks or trails while observing Fall bird migrations.
8. Outdoor Tai Chi or Qi Gong or Yoga – Engage in gentle movement and breathing exercises.
9. Photography Walk – Capture the vibrant Fall foliage while getting some steps in.
10. Fall Gardening - From harvesting late-season crops to planting bulbs for spring, Fall gardening keeps you moving and connected to nature.

These activities help take advantage of the crisp air and autumn scenery.

See how many you can try as we head into the new season!


If you’re in the Edmonton area, Nordic walking might be something new to you. Our three-week program, Take Your Walks to the Next Level, starts next week, and there’s still room to join. It’s three, one-hour sessions designed to elevate your walking routine with Nordic walking poles. 

Nordic walking is an excellent way to prepare for the challenges of Fall and Winter walking conditions. As sidewalks become more unpredictable, with wet leaves, uneven surfaces, and eventually snow and ice, using poles helps you maintain balance and stability. The added support from Nordic walking poles can make it easier to navigate surfaces that are less maneuverable, reducing the risk of slips and falls.

So however you spend your Fall physical activities, I challenge you to find ways to be in nature. It is truly the time of year for a new shift and change. Why not it be something new for your physical activity too?!

Stay well and happy moving, 
Lisa


P.S. If you are not yet a community member of The MedFit Movement Studio, join here. It's free! 

​When we think about physical activity and movement, we often expect some form of change—maybe in our pain levels, strength, or even, let’s be honest, in how our bodies look. We tend to imagine progress as a straight line, steadily climbing toward our goals.

But is that really how it works?

In reality, progress rarely follows a straight path.


If we take a closer look, we often see peaks and valleys.

One day, we might notice significant improvement, only to feel like we've taken a step backward the next.

A recent experience drove this point home for me.

Over the last few weeks, I've been pounding the pavement, delivering postcards for my fall yoga classes, Everyday Yoga. With all that walking, I began to notice how smooth my gait had become—particularly how well my left hip was moving. It was a big deal for me because, as I’ve shared in previous emails, I’ve had ongoing issues with my left hip for some time. After working on it for so long, feeling that ease in my step was an amazing revelation.

But just a couple of days later, the smoothness disappeared.

My body started sending signals that things weren’t quite right again.

For me, it shows up in my toes—when my left hip isn’t functioning well, I get fiery pain in my left toe.

But this time, that pain started to appear in my right toe. 🤯

It was a reminder that progress isn’t linear.

Some days, we move with ease, and other days, it feels like everything’s going wrong.

The key is in noticing these shifts, both the good and the not so good.

Those moments when you feel strong, like lifting a 10-kilogram bag of flour into your shopping cart and realizing your resistance training is paying off, are important.

So are the moments when even taking one more step feels like a challenge.

It’s in paying attention to the subtle changes in your body that you start to connect the dots of progress, however nuanced they may be.

Even on the tough days, you’re moving toward your goals.

Progress might not be a straight line, but it’s there—just waiting to be noticed.

Insight to Action: Charting Your Progress

Can you graph your good days and not-so-good days?

Take a moment to jot down how you feel after each workout or activity—what feels strong, what feels off, and any signals your body is sending you. Then plot it on a graph like this sample below:

Over time, patterns may start to emerge.

Maybe you notice that after a few strong days, you tend to feel a dip, or that certain activities consistently lead to better outcomes.

By visually tracking these ups and downs, you can gain valuable insight into your body’s natural rhythms and make more informed decisions about your movement and recovery.

What patterns might unfold for you?

Ready to dive in? Grab the resource in The MedFit Movement Studio to get started!​

Oh, and if you are free TODAY at 3pm MST, you are invited to the Community Connections Launch Party in The Studio! Join us virtually for a sample Mindful Movement class, connecting with fellow community members and PRIZES!! ​

Stay well and happy moving,

Lisa

How much load do you take on?

In the world of exercise, the term "load" is often used to describe the weight or resistance we apply to our bodies. Whether it’s lifting weights, running on a treadmill, or swimming laps, each activity involves managing a certain load.

When we workout, we manipulate load in various ways.

🏃🏽‍♂️ On a treadmill, we adjust the speed and incline to challenge ourselves.

🚴🏼‍♂️ On a stationary bike, we tweak the cadence and resistance.

🏊🏿‍♂️ In the pool, we modify our movements to increase or decrease resistance as we glide through the water.

🪑 Even gravity is a load; every time you stand up from a chair, your body experiences the force of gravity pulling you down.

But load isn’t just about physical weight.

It’s also about the mental and emotional burdens we carry.

Think about a time when you were asked to move in a way that was uncomfortable or even painful. That’s not just a physical load; it’s a load on your mind and emotions as well.

When we take on too much load, whether physical, mental, or emotional, our bodies can struggle to cope. This can lead to compensatory movements or patterns that aren’t natural and in some cases not healthy.

As a kinesiologist, I don’t just focus on how your joints move; I look at how your entire body moves as a system.

I use load as a gauge to assess what’s working well and what isn’t. We can adjust the load—adding or removing it—to help your body move more efficiently and comfortably.

Sometimes, to make real progress, we need to take some of that load off. It’s like the song, The Weight says, “Take a load off Annie.”

So, what load are you putting on yourself?

Consider not only the physical load but also the mental and emotional ones. Past experiences that didn’t go well can weigh heavily on your mind. Maybe you had a negative experience at the pool or in a group fitness class, and the thought of trying again feels overwhelming.

That’s a load, too.

Load is a powerful tool.

It can push us to new levels of fitness and wellness, but it’s a delicate balance. Adding too much too quickly can be counterproductive.

This Fall, I encourage you to consider the load you’re carrying. What’s manageable for you? Remember, your capacity may change daily depending on your physical health, mood, and mental state. So be sure to check in when you need.

To help you find the right balance, I’m offering several group classes this Fall, each designed to help you manage your load effectively.

Additionally, my new virtual program, Mindful Movement, starts this September, providing a gentle way to offload stress and tension. To learn more about it, be sure to RSVP to The MedFit Movement Studio's Community Connections Launch Party. Join us virtually on Sunday, September 8, at 3 PM for a sample class with movement and opportunity to connect with yourself.

​RSVP today! 

And for a more personalized approach, you can work with me one-on-one in my signature program, Movement Momentum, where we’ll customize the perfect load for you.

Take a moment to reflect on the loads you carry—both seen and unseen—and let’s find a way to make them work for you, not against you.

Stay well and happy moving,
Lisa

Have you ever been part of an event with a group of people and felt the power of collective experience?

Perhaps you’ve cheered together at a sporting event or swayed to the rhythm at a concert with your local community. These moments of shared experience often amplify our enjoyment and connection to the moment.

I recently returned from a bike and yoga therapy retreat with nine wonderful individuals.

We cycled together, repaired our bikes side by side, took in breathtaking views, and practiced yoga as a group. We enjoyed each other’s company, shared meals, explored walking trails, and even learned about the resilient Acadians of Nova Scotia, who were among the early settlers of what is now Canada.

This retreat underscored the value of community.

When we come together with a shared goal, the experience becomes richer and more fulfilling. It’s this sense of connection and collaboration that inspired me to create The MedFit Movement Studio—a space for exploring movement, experimenting with wellness, and fostering community.

I’m thrilled to announce the launch of The MedFit Movement Studio with our Community Connections Launch Party! 🎉

Join us virtually on Sunday, September 8, at 3 PM for an afternoon of movement, connection, and fun. It’s a chance to enjoy moving your body, meeting new people, and celebrating the start of something special.
​

​Mark your calendar and RSVP today!

Learn more about what we have in store and be part of a community where we unite, move, and thrive.

Let’s launch a healthier tomorrow together!

Stay well and happy moving,

Lisa


P.S. This is an open event, so feel free to invite anyone who might appreciate being part of a community dedicated to physical activity, exercise, and movement!​

​

In our fast-paced world, it's easy to feel like opportunities for physical activity have passed us by. Work, family, and countless responsibilities can make it seem impossible to find time for ourselves.

But the truth is, it's never too late to become the physically active person you aspire to be.

No story exemplifies this better than that of Mary Stroebe.

Mary’s journey is a testament to the power of perseverance and the human spirit's boundless potential. At the age of 75, Mary decided to embark on an extraordinary adventure: she began competing in triathlons. While many might consider retirement a time to slow down, Mary saw it as an opportunity to push her limits and explore new horizons.

Mary's story isn't just about participating in races; it's about breaking barriers and defying expectations. She continued to compete well into her 80s, completing triathlons with a tenacity and joy that inspired everyone around her. Even after suffering a serious injury, Mary didn't give up. She used her recovery period as a chance to train harder and come back stronger.

Her story gained widespread recognition, eventually being chronicled in the short documentary "Mary & Bill". This film captures her spirit, her unwavering determination, and her message to the world: Age is just a number, and it's never too late to pursue your passions.

Mary's journey teaches us several valuable lessons about becoming physically active at any age:

1. Start Where You Are Today: You don’t need to be an athlete to begin. Start with small, manageable steps. A daily walk, a gentle yoga class, or a short swim can be the perfect way to ease into a more active lifestyle.

2. Enjoy the Process: Find activities you love. Whether it’s dancing, hiking, biking, or swimming, the key to maintaining an active lifestyle is enjoying what you do. Physical activity shouldn’t feel like a chore; it should be a source of joy and fulfillment.

3. Stay Consistent: Consistency is more important than intensity. Make physical activity a regular part of your routine, even if it’s just a few minutes each day. Over time, these small efforts will add up to significant improvements in your health and well-being.

Mary Stroebe’s story is a powerful reminder that it’s never too late to become the physically active person you want to be. No matter your age or current fitness level, you have the potential to make positive changes in your life.

Want some more inspiration?

Download my guide, Get Back to Enjoying Your Best Life to read more inspirational stories of my clients overcoming obstacles and finding their way back to their best lives.

Embrace the journey, set your goals, and enjoy the process.

Your best days of physical activity and vitality might still be ahead of you.

Stay well and happy moving,
Lisa

​P.S., If you are ready to explore what is possible for you, book your complimentary Roadmap to a Healthier You consultation. I have 2 spots open in my one-on-one program, Movement Momentum, in September. Allow me to guide you on the journey to discovering your physically active future self.

As the world gathers to celebrate the 2024 Summer Olympics, we are reminded of the incredible feats of athleticism, dedication, and perseverance that define the Games.

Athletes from around the globe come together, not only to compete for medals but to embody the Olympic spirit of excellence, friendship, and respect.

Watching these remarkable individuals push their limits can be incredibly inspiring, and there’s much we can learn from their journey to apply to our own physical activity and exercise pursuits.

🙌🏼 The Pursuit of Excellence

Olympians dedicate years to honing their skills, striving for personal bests, and overcoming obstacles.

This relentless pursuit of excellence is a core principle we can all embrace. Whether you’re an avid walker, a weekend yogi, or just starting your fitness journey, setting personal goals and working steadily towards them can bring a profound sense of accomplishment and joy. Remember, excellence is not about being perfect; it’s about continually striving to be better than you were yesterday.

💪🏼 Unwavering Dedication

The road to the Olympics is paved with countless hours of training, discipline, and sacrifice.

While we might not be training for a gold medal, we can still adopt this unwavering dedication in our own lives. Consistency is key to any fitness regimen. It’s about showing up, even on days when motivation is low, and understanding that every small effort contributes to the bigger picture. Celebrate your progress, no matter how small, and stay committed to your journey.

👥 Building a Supportive Community

One of the most beautiful aspects of the Olympics is the camaraderie and friendship that flourishes among athletes. They cheer for each other, share in victories and defeats, and build a supportive community.

In our physical activity pursuits, finding or building a supportive community can make all the difference. This is exactly why I created The MedFit Movement Studio, a place to find community and support with real people! Sharing your goals and progress with others not only provides motivation but also makes the journey more enjoyable and enriching.

Not a member yet of The Studio? Find out more here. And considering join us in the free community.

🤝 Respect and Sportsmanship

The Olympics also teach us the value of respect and sportsmanship.

Respecting your body, your limits, and the process is crucial. Listen to your body, avoid overtraining, and give yourself grace during setbacks. Practicing sportsmanship extends beyond the field of play; it’s about respecting others, celebrating their successes, and offering encouragement. Foster a positive mindset that focuses on growth and learning rather than comparison.

🥇 Becoming Your Own Champion

As we watch the athletes compete in Paris, let’s take a moment to reflect on what it takes to be our own champion.

It’s not about the accolades or the recognition; it’s about the inner journey of pushing your limits, staying dedicated, building supportive connections, and respecting the process.

You have the power to define what being a champion means to you in your own life.

The Olympic Games serve as a powerful reminder that greatness lies within all of us. So lace up your runners, roll out your yoga mat, or grab your bike, and embrace your own Olympic spirit. Celebrate your achievements, big and small, and remember that every step forward is a victory. The road to personal excellence is a lifelong journey, and today is the perfect day to take the next step!

Stay well and happy moving,
Lisa

​“Am I doing this right?” is a question that seems to follow us in many areas of life, from learning a new skill to simply going through our daily routines. We have been taught to get things right and can be in great pursuit for the infamous gold star. ⭐️

When it comes to movement and exercise, this question can be especially persistent and sometimes overwhelming.

However, understanding a few key points about movement can help demystify the process and alleviate unnecessary worry.

Let’s explore three key points and see how they can help us move with more confidence and ease.

1. Understanding Joint Structure and Anatomy

The first key to understanding whether you’re “doing it right” is knowing how your body is built. Our joints are complex structures designed for specific types of movement. For instance, your shoulder joint allows for a wide range of motion, while your knee joint is primarily built for stability and flexion/extension.

Learning about your joint structure can help you understand the natural limits and possibilities of your movements. It can also help you recognize when a movement feels off or potentially harmful. Knowing your body’s architecture is the first step in moving mindfully and safely.

2. How the Joints and Tissues Work with the Nervous System

Our movements are not just about muscles and bones; they are deeply connected to our nervous system. Your nervous system plays a crucial role in coordinating movement, balance, and response to pain or discomfort. It’s the communication highway that tells your body how to move and when to stop.

When your nervous system and joints are in sync, movements feel smooth and natural. However, if there’s a disconnect—perhaps due to stress, injury, or lack of practice—movements can feel awkward or painful. Understanding this relationship can help you identify areas that might need more attention or care.

3. Your Ability to Know HOW to Piece it All Together

​The final key point is the ability to integrate your knowledge of joint structure and nervous system function into your movements. This is where practice, feedback, and a bit of intuition come into play. Knowing how to listen to your body and adjust your movements accordingly is a skill that develops over time.

This is where one-on-one sessions in programs like Movement Momentum can be incredibly valuable. Working with me provides you with an external perspective—someone to observe and guide you, offering modifications and insights that you might not notice on your own. As you learn to feel and understand your body better, you become more confident in your movements and less reliant on comparing yourself to others.

It’s important to remember that movement is a highly individual pursuit. What feels right for one person might not be the same for another.

The goal is not to achieve a perfect form according to some external standard but to find what works best for your unique body.

Movement evolves and changes over time.

Keeping a beginner’s mindset—being open to learning, making mistakes, and adapting—can be extremely helpful. This mindset allows you to let go of the constant question, “Am I doing this right?” and instead focus on the joy and discovery of movement.

By understanding joint structure and anatomy, recognizing how your joints and tissues work with the nervous system, and learning how to piece it all together are key steps in moving with confidence.

Through programs like Movement Momentum, you can develop these skills with personalized guidance, helping you move better and with more ease. Book a complimentary Roadmap to a Healthier You session to find out if we can work together. I have two spots open in September. Let me be your guide so you can master your body's movements.

Remember, movement is a personal journey that evolves, and embracing this journey can lead to a more fulfilling and enjoyable experience.

Stay well and happy moving,
Lisa