Depending on where you live, you might be navigating unexpected snow, warming temperatures, or other unpredictable environmental conditions.

These changes can create challenges for those of us who love to move outdoors.

This week, I had my own close call with a slippery sidewalk—one of those moments when your heart skips, and you think, "Uh oh, am I going down?"

Thankfully, I didn’t fall. I managed to recover my balance and continue my walk, thanks in part to sturdy winter boots with great traction and my body’s quick physical response to my sliding feet.

Winter and its varied terrains remind us how important it is to be prepared.

Sidewalks, streets, and driveways can become hazardous, even for the most careful walkers.

That’s why I’ve created a handout featuring three simple balance exercises you can add to your routine to build stability and confidence for outdoor adventures.

These balance exercises include:
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1. Shifting your weight forward and backward,

2. Shifting your weight side-to-side, and

3. Visual changes when moving forward.

Shifting your weight in all directions and looking around while walking improves balance, helping you stay steady and avoid falls on uneven or slippery surfaces.

Let’s help the brain combine information from your eyes, ears, and muscles to keep you on your feet!

Where to access the handout

This handout is available exclusively in The MedFit Movement Studio under the Balance Exercises section. If you’re already a member, log in to download it today!

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Not a member? Here’s how to join for free​

You can become a part of The MedFit Movement Studio by signing up for the free Move Now membership. This level gives you access to helpful resources, like this handout, designed to support your movement journey.

To get started, simply visit the website, sign up for the Move Now membership, create your member profile and you’ll gain access to a variety of free tools to help you move smarter and feel better.


So, as you venture out into the great outdoors, remember that a little preparation goes a long way. Add these exercises to your toolkit, and stay steady out there!

Stay well and happy moving!
Lisa



Psst! Here is what is on offer inside The MedFit Movement Studio:
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Weekly Health and Wellness Tips

Receive practical, evidence-based tips tailored to help you improve your mobility and enhance your overall well-being.
​

Monthly Goal-Setting and Accountability Sessions

Join live, interactive sessions to set achievable physical activity goals each month.


A Resource Library

Get access to a comprehensive collection of tools designed to support your physical activity.
​

Educational Webinars and Online Courses

Dive into topics like movement optimization and other expert-led topics. Replays available and yours for the lifetime of The Studio.

​This past week, I found myself diving into more podcasts than I usually do, and one story stood out to me in a profound way. 

It was shared by music artist Sophie Hawley-Weld, who spoke candidly on a podcast about her experience with pain and the transformative role movement played in her life. Her story, like her music, is based on real-life events, and her words were so impactful that I wanted to share them with you:  
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​As I listened, two words jumped out at me: ease and joy. 

Sophie experienced a moment where movement was not burdened by the fear of pain but instead became a source of ease and joy. Learning those new dance steps took her focus away from the pain and shifted her body and mind into a state of ease and laughter. Her story beautifully illustrates how movement can melt pain away when it’s approached with joy and curiosity.  

This story resonates deeply because it’s the kind of transformation I see regularly in my work. 

When people move with ease, when they find joy in their movement, incredible things happen—not just for their bodies, but for their overall well-being. Movement becomes a powerful medicine, supporting brain health and creating a positive ripple effect throughout life.  

As we step into the new year, Sophie’s story invites us to ask: 

🧐 How can we embrace change in a way that feels joyful? 

🧐 How can we let movement transform us, whether it’s through dancing, walking, or simply moving our bodies in new, creative ways?  

Another podcast I listened to this week was Learn Do Become Radio, titled Hungry for Change. The title couldn’t be more fitting as we land in 2025. It’s the perfect time to reflect on what changes you’re hungry for and how you can take steps toward transformation.  

Just like Sophie Tucker, who found joy and relief in movement, you, too, can discover the power of trying something new. Let this be your year to move with ease, embrace joy, and let change work its magic in your life.  

Wishing you a joyful and transformative start to 2025. How will you move into this new year?  

​​Stay well and happy moving!
Lisa 

Welcome 2025!

In our fast-paced, always-connected world, finding moments of stillness can be a challenge.

But there’s a simple, natural solution that’s been right in front of us all along: the combination of deep breathing and spending time in nature.

When you step outside, surrounded by the soothing sights and sounds of the outdoors, and pair it with intentional deep breaths, you tap into one of the most accessible and powerful tools for reducing stress and finding calm.

Want to see how it’s done? Watch the video below, where I take you through a simple deep-breathing practice in one of my favourite outdoor spaces.

​Why Deep Breathing in Nature Works Wonders

Breathing is one of the few bodily functions we can consciously control, making it a gateway to relaxation and presence.

Deep breaths activate the parasympathetic nervous system, your body’s “rest and digest” mode, reducing stress and calming your heart rate.

When you pair this practice with nature, the benefits amplify.

It’s a win-win!!

The Magic of Nature’s Backdrop

Imagine standing beneath a canopy of towering trees or gazing at the vastness of a clear blue sky. The rhythmic sound of waves or a gentle breeze rustling leaves reminds us to slow down.

Research shows that time in nature lowers cortisol levels, improves mood, and enhances focus. Adding deep, deliberate breaths to this experience allows you to connect even more deeply to the environment—and yourself.

A Simple Practice to Try

Here’s a quick breathing exercise you can do anytime you’re outdoors:

1. Pause and Observe: Find a spot in nature that speaks to you—it could be a park, a forest trail, or even your backyard. Take a moment to notice your surroundings: the sights, sounds, and sensations.

2. Inhale Deeply: Breathe in slowly through your nose for a count of four. Feel the cool, clean air filling your lungs and expanding into your belly.

3. Hold and Exhale: Hold your breath for a count of two, then exhale slowly and completely through your mouth for a count of six. Let your shoulders relax and your tension melt away as you exhale.

4. Repeat: Continue this cycle for five to ten breaths. With each inhale, imagine drawing in calm and clarity. With each exhale, release stress and tension.

The Ripple Effect

When you integrate deep breathing into your time in nature, you’re not just calming your mind—you’re creating space for clarity, creativity, and connection.

This practice can be as brief as two minutes or as long as a leisurely snowshoe, depending on what your day allows.

Over time, it might even inspire a deeper appreciation for the natural world and the role it plays in your well-being.

So, as you start your 2025, step outside. Breathe deeply. Let the natural world be your guide to calm and clarity.

Where will your next breath take you?

Stay well and happy moving!
Lisa



🔎 Still time to join?

Yep.

🔗 Mindful Movement starts again on Wednesday January 8 (virtual only program)​

🧘🏻‍♀️ Everyday Yoga Series starts again on Thursday January 16 (virtual and in person program)

It’s that time of year—time to haul out the Christmas decoration bins!

But before you dive into decorating, let’s talk about how to lift those heavy bins without straining your back.

Here’s a quick teaser of what I’ll cover in this video:

The Hip Tip: A simple move that sets the foundation for lifting safely.

The Squat and Lift Technique: How to combine your legs, hips, and core for maximum power and minimum strain.

What Not to Do: Avoid common mistakes that could lead to injury.

Want to see the full demonstration?
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Watch this video and learn step-by-step how to safely lift those bins so you can decorate without any post-lifting aches and pains!

​Pro Tips for a Hassle-Free Holiday
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Organize and label bins: Clearly mark what’s inside for quick retrieval.

Store at waist height: Shelving systems make bins more accessible and reduce the need for excessive bending or reaching.

Opt for smaller bins: Dividing decorations into lighter loads makes them easier to handle.

Use a dolly or hand truck: Ideal for transporting bins over longer distances.

Teamwork makes the dream work: When bins are heavy, ask a family member or friend to help.

Plan storage wisely: Keep frequently used items in easy-to-reach spots and rotate seldom-used ones to less accessible areas.

Want even more tips to take care of your back?

Check out these goodies:

🎥 3 Key Movements for Bending Over Better: Real Moves for Real Life​

🎥 Posture Reset: Real Moves for Real Life​

Happy decorating and moving your body!
Lisa

P.S. This video is packed with practical advice you can use not just for decorations but for lifting anything heavy this season. Comment below if you successfully navigated your way through your holiday decoration boxes AND if you used the hip tip!

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
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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
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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.
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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.

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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.
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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