Living with chronic pain is like navigating a maze with no clear exit.

​I’ve experienced firsthand how challenging it can be to find relief, balance, and hope when pain feels all-consuming. ​

Recently, I came across an article that gave me a fresh perspective. Kalyna Hennig Epp’s The Brain’s Pain explores how neuroplasticity—the brain's ability to adapt and reorganize itself—can help manage chronic conditions.

Epp’s story about her lifelong struggle with chronic migraines struck a chord with me.

She highlights the work of Dr. Eleanor Stein, who explains that to rewire the brain, you need to change how you think, feel, and act.

This idea resonated deeply with me.

It reminded me that while chronic pain can feel unrelenting, there is power in small, intentional changes. This concept aligns closely with the work I do with my one-on-one clients, guiding them to use physical activity to tune into their bodies and uncover subtle cues that promote healing.

That’s where movement comes in…

Let’s Talk About Neuroplasticity
​
Neuroplasticity is the brain’s remarkable ability to form new connections and adapt to experiences.

For those of us dealing with chronic pain, this adaptability is a game-changer.

By reshaping how we respond to pain—mentally and physically—we can help our brains interpret those pain signals differently.

As Epp explained, Dr. Stein uses neuroplasticity-based approaches like reframing pain signals and redirecting the brain’s attention.

Movement is a crucial tool in this process because it provides the opportunity to form new, healthier patterns in the brain.

How Movement Helps Rewire the Brain

Movement isn’t just about physical fitness or building strength; it’s a powerful tool to support your brain in forming healthier patterns and responses.

Here’s how I help clients understand and integrate movement into their journey toward better brain and body health:

Mindfulness in Motion

• Use movement as an opportunity to tune into your body’s sensations. Practices like yoga, walking in nature, or focusing on your breath during stretches can signal to your brain that your body is safe.
• This mindfulness not only enhances your connection to your body but also helps quiet the “alarm bells” of pain that the brain may send.

Repetition is Key

• Neuroplasticity thrives on consistency. Regular, dependable movement helps your brain build new neural pathways.
• These pathways reinforce feelings of strength and calmness, gradually shifting your brain’s focus away from pain signals.

Breaking the Stress-Pain Loop

• Chronic pain and stress often amplify each other. Movement is a natural way to break this cycle.
• By releasing endorphins and calming your nervous system, physical activity helps reduce both pain and stress levels.

​
Moving Forward
​
Remember, managing chronic pain isn’t about finding a quick fix—it’s about celebrating progress, no matter how small.

Neuroplasticity shows us that our brains and bodies are capable of incredible change.

Change is possible!

Every mindful movement you make is a step toward rewiring your brain and creating a new, more resilient narrative. With time and consistency, movement can become one of your most powerful tools for healing.

Want to learn more about making a change? Grab my guide, Get Back to Enjoying Your Best Life: Three Choices You Need to Make Today, where I share three client stories that amplify the choice for change.

If you missed it, our November webinar in The MedFit Movement Studio was Your Brain on Exercise. This session was filled with practical strategies and insights into how exercise can enhance brain health and support overall well-being. As a member of The Studio, you’ll gain complimentary access to all of our webinars, including this one.

Ready to join a supportive community and take the next step? Join The Studio today and start your journey to a healthier, more vibrant you! And at no cost to you!

Stay well and happy moving,
Lisa

​

Over the past two blog posts, we’ve explored the idea of shifting from power over to power with in your approach to movement and how the words you use—like "can" versus "like"—shape your mindset. ​

Today, I want to share Karl’s story to show how this shift can make a real difference in your fitness journey.

A couple of years ago, a client of mine—let’s call him Karl—came to me feeling stuck.
​
He’d been trying to get back into shape after a long break but felt frustrated by his lack of progress.

“I keep telling myself to push harder, but my body just doesn’t cooperate anymore,” he admitted during one of our first sessions.

Karl’s mindset was all about power over: forcing his body to perform, no matter how it felt.

This approach had worked for him in the past as a competitive athlete, but now it left him feeling defeated and disconnected.

He was frustrated that his body wasn’t meeting his expectations.

During a session, I suggested a different perspective.

What if, instead of fighting his body, Karl tried working with it?

At first, he wasn’t sure what that would look like. So, we started small—with a simple exercise in listening.

​One day, Karl came into a session feeling stiff and exhausted after a long week. Normally, he would’ve forced himself through his planned workout. But instead, I asked him to pause and tune into how his body was feeling.

“What does your body need right now?” I asked.

After a moment, Karl admitted, “Honestly, rest. But I feel like if I take it easy, I’m letting myself off the hook.”

We worked together to reframe that thought.

Rest wasn’t a sign of failure—it was an essential part of progress.

Instead of his usual intense routine, Karl tried a few gentle stretches and a short, mindful walk.

“I thought it would feel like a waste of time,” he said later. “But instead, I felt lighter—like I gave my body what it actually needed for once.”

Karl’s story is a powerful example of the shift from power over to power with.

By listening to his body and adjusting his approach, he built a stronger connection with himself—and found more energy and joy in his movement.

Here’s what Karl’s journey can teach all of us:

👆🏼 Listening leads to clarity: Your body communicates its needs. The more you listen, the better you can respond.

👆🏼 Adapting is progress: Changing your plan to suit your body’s needs isn’t giving up—it’s showing respect for the process.

👆🏼 Partnership creates trust: When you collaborate with your body, you build a relationship that supports long-term growth and well-being.

This week, take a moment to check in with your body before you move. Ask yourself:

1. How does my body feel today?
2. What does it need most?
3. How can I honour that need through movement?

​

When you approach movement as a partnership, like Karl did, you create space for progress that feels good and lasts.

I’d love to hear how this approach resonates with you—what’s one way you can work with your body this week? Comment below.

Stay well and happy moving,
Lisa

Last week’s email sparked curiosity and reflection for many of you.

It introduced an intriguing perspective on physical activity: the concepts of power over versus power with.

If you missed it, you can catch up here on my website, but here’s a quick recap:

We explored how our mindset—whether we approach movement with a sense of control (power over) or collaboration and possibility (power with)—can influence our experience. This week, let’s build on that idea and dive deeper into how the words we use shape our physical activity experience.

Pause for a moment and think about these statements:

• I can do this exercise.​

​

• I can’t do this exercise.

​​

• I like this exercise.

​​

• I don’t like this exercise.

​

How do they resonate with you?

Using can and can’t often reflects a power over mindset, focusing on your abilities and potential—what your body is capable of doing.

On the other hand, like and don’t like align with a power with approach, where personal preferences guide your choices.

By shifting from like/don’t like to can/can’t, you may notice a transition from focusing on preferences to emphasizing ability and possibility.

Reflect on your relationship with movement: are you approaching it through the lens of what you can or can’t do, or are you letting like or don’t like take the lead?

The holiday season can feel overwhelming, but it doesn’t have to be. That’s why I’m thrilled to announce Thrive Tribe – Holiday Edition, a supportive and inspiring space to help you stress less and savour life more.


It might say ladies, but men are welcome too!


This isn’t about more work or assignments. It’s about showing up, sharing, exploring, and learning together.


To help you navigate this hectic time, I’ve teamed up with two amazing professionals to create The Thrive Tribe—a supportive, private Facebook group launching November 18.


Here’s what to expect:

​Kelly from Pursue Wellness: A Functional Medicine Health Coach, Kelly will share strategies to stay grounded and healthy, including holiday party survival tips, stress-less strategies, and delicious recipes.


​Meredith From Pause Box: An Intuitive Leadership Coach, Meredith will help you align your mindset for success with tools like above/below the line thinking, tackling the people pleaser tendency, and offering One Question to help guide your reflections.


​Lisa Workman (me!) from Medical Fitness Consulting: I’ll be there to offer calming body movements, simple ways to refresh your energy, and finding the time to move and thrive during the holiday season.


What’s included?

Private Facebook Group: The group kicks off on November 18, where you’ll receive an email invite to join.

VIP Access (Optional): Upgrade for December and January for exclusive content and perks, including weekly drops of bonus resources, teaching videos, and live sessions.

This group is your chance to navigate the holiday season with ease, connecting with a community focused on thriving together.

👉 Join Thrive Tribe – Holiday Edition today!

​Mark your calendars! My first-ever Black Friday deal launches Friday, November 22, and runs through Tuesday, December 3. While I don’t typically email outside of Sunday mornings, I’ll send you all the details the day before the deal goes live.

I’m so excited to bring something special to our email community, and I can’t wait to share it with you. Stay tuned!

Here’s to thriving through the holiday season, one mindful choice at a time.

Stay well and happy moving!
Lisa

Let’s talk about power—not in the traditional sense of strength or control, but in the deeper relationship we have with our bodies when it comes to movement. 

Think about this: power over, power with, or simply power. What does each of these mean in the context of your physical activity? How do they shape the conversations you have with your body when you move?

Power Over
When we approach physical activity with a power over mindset, we tell our body, "I'm in control, and you’ll do what I say—no matter what.” 

This can mean ignoring aches, fatigue, or discomfort, pushing through pain without acknowledgment, and sidelining the body’s needs for the mind’s agenda. 

This approach can lead to overexertion, injury, and burnout, disconnecting us from the signals our bodies send us.

But there’s a different path.

Power With
Consider power with your body. 

This isn’t about pushing your body to its limits without pause, but about working together with it, respecting its cues and rhythms. 

This approach invites a partnership with the body, recognizing it as a valuable contributor in the decision-making process. 

My senior teacher in yoga therapy has a powerful mantra: “Learn how to listen to your body when it whispers so you don’t have to hear it scream. ” 

Are you open to noticing subtle cues—perhaps a slight tension or a shift in ease—before they escalate? 

Listening to these “whispers” means acknowledging when things are working and not working, without waiting until the body’s signals are too loud to ignore.

Tuning into Your Body’s Signals
Our bodies communicate in unique ways. 

For some, it’s a gut feeling; for others, it might be a tingling in the skin, a tightening in the throat, or even a gentle tension that speaks of something needing attention. 

These sensations are not random—they’re messages from our bodies that deserve to be included in our choices. When we ignore these signals, we overlook an important aspect of our well-being.

So, the next time you lace up for a walk, roll out a yoga mat, or get ready to lift weights, take a moment. 

Are you approaching this movement with power over or power with? 

Are you allowing your body to participate in the conversation, to be a partner rather than a follower?

Reflecting on Your Physical Activity Choices
Try to bring awareness to your physical activity choices. 

Notice if you’re moving with an overbearing control or if you’re engaging in a respectful dialogue with your body. Let your decisions reflect a balanced power—a power with your body. 

Moving forward this week, I encourage you to consider this relationship. Check in with your body, allow it to contribute, and listen to what it has to say. 

This mindset shift may lead to a richer, more fulfilling relationship with movement—and perhaps an even more powerful one.


Stay well and happy moving!
Lisa


P.S., Keep an eye out for our upcoming Black Friday special! This is a unique opportunity to delve into something new, all at an exclusive rate. Whether you’re looking to find calm, reconnect with yourself, or bring some rejuvenation into your routine, there’s something here to support you on your journey. More details soon—don’t miss out on this once-a-year offer!

As I prepare for my upcoming session at the SaskMilk SaskFit Conference, I find myself daydreaming about hips—yes, hips!
​
My session, Hip Hip Hooray for Hips, is all about this incredibly vital joint, and I’m excited to share why the hip joint is one of my favorites to talk about.

Let’s explore what makes the hip joint so special and how you can keep it moving well for real life.

1. Why the Hip Joint is Unique

The hip joint is one of the most fascinating parts of the human body.
​
It’s a ball-and-socket joint, which allows it to move in various directions, much like a joystick.
​
This movement versatility is what enables us to walk upright on two feet, making us unique among most mammals.
​
The hip joint connects the femur (thigh bone) to the pelvis, providing strength and stability for daily activities like standing, walking, and running.

It’s a fundamental joint that supports our entire body and enables us to move freely.

2. Simple Exercises to Strengthen Your Hips

To maintain strong and flexible hips, it’s essential to regularly engage in movements that target hip abduction (moving the leg away from the body) and adduction (bringing the leg toward the body). These movement patterns are often neglected in our daily lives, as we spend a lot of time sitting with our hips in a flexed position.

To counterbalance this, I recommend trying the following simple exercises:

🦵🏼 Hip Abduction/Adduction Exercise: Lie on your back with your feet flat on the floor, hip-width apart. Slowly move your knees away from each other (hip abduction) and then bring them back together (hip adduction). This movement strengthens the muscles surrounding the hip joint, helping to improve mobility and stability.

🦵🏼 Add Resistance: For an added challenge, use a resistance band or a yoga strap around your thighs during these movements. This will increase the load on the muscles, helping to build strength more effectively.

🦵🏼 Support with Props: You can also incorporate a firm pillow or yoga block between your thighs during adduction movements to provide resistance and support.

These exercises are easy to do at home on the floor, bed, or couch and are excellent for keeping the hip joint healthy and functional.
​
3. How Regular Hip Movement Impacts Your Body

Taking the time to work on your hip mobility can have a profound effect on your overall well-being.
​
When your hips are engaged and mobile, moving through pure movement, they help reduce strain on other parts of your body, such as the lower back and knees.

You may also notice improved posture, better balance, and a greater range of motion in your daily activities.

Plus, by keeping your hip flexors, abductors, and adductors engaged, you’re less likely to experience stiffness or discomfort in this key area of the body.

So, as you go about your day, be mindful of how your hips are feeling. Take a moment to try some of these exercises and see how they positively impact not just your hips but your entire body.
​
Comment below and let me know what your hips need—whether it's more flexibility, strength, or relief from tension! I'd love to hear from you so I can share more tips and exercises tailored to your needs.

Whether you’re preparing for a fitness event or simply want to improve your everyday movements, these exercises can help you keep your hips healthy and happy.

Here’s to better movement and happy hips!

Stay well and happy moving!
Lisa

Have you ever thought about how proactive you are when it comes to your physical activity?

It’s an important consideration, especially when we reflect on the choices we make each day.

Recently, I attended a women’s business retreat where we explored The Seven Habits of Highly Effective People by Stephen Covey. His first habit, Be Proactive, got me thinking about how this principle applies to our exercise routines and daily movement.

Being proactive is all about taking responsibility for our choices and behaviours.

When it comes to physical activity, how do you approach it?

Are you speaking to yourself in ways that encourage action, or do you find yourself feeling stuck, reacting to circumstances instead of shaping them?

Let’s look at the language we use.

When it comes to deciding whether to be active, are you saying:

"I can be physically active."

"I will be physically active."

"I prefer to be physically active."


Or, do you catch yourself using reactive phrases, like:

"I can’t be physically active."

"I have to be physically active."

"If only I was more physically active."
​

The way we talk to ourselves shapes our actions.

Proactive language supports us in building positive habits, while reactive language often feels like surrendering control.

If we’re not choosing to be responsible for our physical activity, it’s easy to feel as though we have no say at all.

That’s why I’d love to invite you to our upcoming Community Conversations: First Friday Intention/Goal Setting and Q&A in The MedFit Movement Studio.

Physical activity is a habit—one that we can nurture with the right mindset and support.

During this session, we’ll dive into proactive strategies for becoming more active, with a special focus on how our self-talk plays a critical role in whether or not we stick with our goals.

If you’re ready to shift towards a more active lifestyle, I encourage you to join us on Friday, November 1, at 10 a.m. MST for our next session. It’s free for members of the studio, and if you’re not a member yet, you can easily join us at the Move Now level.

To quote Stephen Covey, "I am not a product of my circumstances. I am a product of my decisions."

This is a powerful reminder that while we may be influenced by our genes, upbringing, or environment, we are not defined by them.

We can choose to be proactive in shaping our lives and our health.

​RSVP today, and let’s work together to become more proactive in our physical activity choices!

Stay well and happy moving!
Lisa

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!