As the sun sets on July 21, 2024, cycling enthusiasts around the world will witness a historic moment: the last day of the Tour de France. This year’s race is unique not only for the incredible athleticism displayed by its participants but also because, for the first time since its inception, the race won’t finish in Paris. Instead, due to preparations for the upcoming Summer Olympics, the final stage will wrap up in the picturesque city of Nice. Inspired by the spirit of the Tour de France, here are three top tips to help you ride like a pro either outside or on a stationary bike.
🚲 Set Your Seat Height Correctly One of the simplest yet most impactful adjustments you can make to your bike is setting the seat height correctly. An improperly set seat can lead to discomfort, reduced efficiency, and even injury. Pro Tip: To find the optimal height, sit on your bike and place your heel on the pedal. When the pedal is at its lowest point, your leg should be almost fully extended. This ensures that when you pedal with the ball of your foot, there is a slight bend in your knee, providing the perfect balance of power and comfort. 🚲 Balance the Force Between Hamstrings and Quadriceps Cycling isn’t just about strong legs; it’s about balanced legs. Many cyclists make the mistake of overworking their quadriceps (front of the thighs) while neglecting their hamstrings (back of the thighs), leading to muscle imbalances and increased injury risk. Pro Tip: Focus on a smooth pedal stroke where you push down with your quads and pull up with your hamstrings. Think of your pedal stroke as a complete circle, engaging different muscles throughout. Incorporating strength training exercises that target both muscle groups can also help maintain this balance. 🚲 Keep Your Knees Tracking Forward Knee pain is a common complaint among cyclists, often caused by improper knee tracking. Ensuring that your knees move in a straight line with each pedal stroke can prevent this issue. Pro Tip: Pay attention to your form and make adjustments as needed. When you pedal, your knees should move up and down in a straight line, not veer outwards or inwards. If you notice any deviation, consider checking your foot position or consulting a bike fitting specialist to check your bike’s geometry. Proper alignment not only prevents injury but also maximizes your pedaling efficiency. Are you still unsure of your pedal stroke or another specific movement? I’m piloting a new service designed to help you find your optimal movement in any activity in one session! The single session allows us to concentrate on one specific movement pattern and work together to enhance your performance. Since you are a valued blog reader, you are the first to know what is coming within Medical Fitness Consulting! Would you be interested in this opportunity? Email me at [email protected] and let me know which activity you'd like to get my eyes on! Cycling is a fantastic way to enjoy the outdoors, stay fit, and experience the thrill of the ride. It can also be a way to play as an adult. By setting your seat height correctly, balancing the force between your hamstrings and quadriceps, and keeping your knees tracking forward, you can improve your performance and ride more comfortably. So, whether you’re inspired by the Tour de France or just looking to enjoy a leisurely ride, these tips will help you cycle like a pro. Happy riding! Lisa
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Ah, summer. ☀️ Those golden months that seemed to stretch on forever, filled with endless possibilities and joy. As a child, summer was a season of pure magic, a time when the world felt boundless and every day was a new adventure. I remember those bright blue skies, so clear and vast, where the sun shone brightly from dawn until dusk. The days were long, and the nights seemed to be a short time for cool rest. Each morning, the cheerful chirping of birds would wake me up, filling me with excitement for the adventures that lay ahead. One of my fondest memories is riding my bike. That two-wheeled wonder was my ticket to freedom. Pedaling down the street, feeling the wind rush past my face, I felt invincible. I’d ride to the corner store, a few precious coins clutched in my hand, ready to buy 5 cent candies and a slurpee. The sweet taste of those treats was the very essence of summer. Swimming in outdoor pools was another highlight. The cool water was a welcome relief from the heat, and the thrill of jumping off the high dive was unmatched. I’d spend hours in the pool, racing friends, practicing underwater handstands, and seeing who could make the biggest splash. I even made a video about my childhood swimming for The Why I Move Project here: Playtime wasn’t limited to just structured activities. We’d invent our own games, like bottle cap, a neighbourhood favourite. And who could forget the timeless classics like tag and hide and go seek? Running around with friends, laughing until our sides hurt, we were masters of our own little world. The days ran into the nights, and by the time my head hit the pillow, I’d be instantly asleep, dreaming of what the next day would bring. These memories are etched in my mind, a reminder of a simpler time when the biggest worry was how many more hours of daylight we had left to play. But summer wasn't just about activities; it was about the feeling of freedom, the joy of discovery, and the camaraderie of friends. What do you remember about your childhood summers? Was it the thrill of a bike ride, the taste of a favourite treat, or the excitement of a new game? Take a moment to reflect on those days of sun-soaked bliss. And now, as adults, what would summer play look like for us? Perhaps it’s time to rediscover that sense of wonder and joy. Whether it’s a leisurely bike ride, a refreshing swim, or a fun outdoor game with friends, let’s embrace the spirit of summer and create new memories that make us smile from ear to ear. Stay well and happy moving, Lisa We've all heard the saying, "The squeaky wheel gets the grease." But have you ever thought about the squeaky wheels in your own body? Is there an area that constantly demands your attention? Being present and aware of your body's sensations allows you to listen and understand what it's trying to tell you.
Many of us tend to live in our heads, dragging our bodies along for the ride. However, our bodies have a lot to communicate, especially through those squeaky wheels. Now I'm not suggesting that these squeaky wheels are problems. Often, they aren't. But they are signals, and it's worth considering what you can do about the A squeaky wheel in your body is that part that complains—aching, tense, tight, or in pain. This week, I have two suggestions for working with your squeaky wheel: 1. Ask Questions with Curiosity: Instead of demanding answers, approach your body with curiosity. Ask your squeaky wheel, "What are you trying to teach me about my body?" or "What are you trying to tell me?" This gentle inquiry can provide insights into what's happening within. 2. Direct Your Breath: Can you send your breath to your squeaky wheel? Although it might seem impossible to direct air to a specific part of your body, such as a pinky toe, the oxygen you inhale travels through your circulatory system, reaching even the smallest areas. Focus on your breath, and imagine sending it to your squeaky wheel. Allow yourself three to five breaths with this intention. Can you give your squeaky wheel some nourishment and space to really truly relax? Use the power of curiosity and the brilliance of your breath to communicate with your squeaky wheel. I’d love to hear about your experience. Feel free to reply to this email and share what you discover about yourself. Stay well and happy moving, Lisa Do you know someone who has osteoporosis? Out of the 200 million people affected by osteoporosis worldwide, approximately 2 million are Canadians. Osteoporosis is a condition characterized by weakened bones and an increased risk of fractures. While medical treatments are essential in managing osteoporosis, exercise plays a crucial and often underappreciated role in both prevention and treatment. Before diving into the role of exercise, it’s important to understand what osteoporosis is. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone. As bone density decreases this makes the bones more fragile and susceptible to fractures. Place your hands on your spine, hips and wrist. These are the most common sites for osteoporosis-related fractures. Why exercise? Increases Bone Density: Weight-bearing exercises, such as walking, jogging, and resistance training, stimulate bone formation and help maintain bone density. This is crucial for individuals with osteoporosis, as higher bone density reduces the risk of fractures. Improves Balance and Coordination: Falls are a major concern for individuals with osteoporosis. Exercises that enhance balance and coordination, such as tai chi and yoga, can significantly reduce the risk of falls and subsequent fractures. Strengthens Muscles: Strong muscles support and protect bones. Resistance training and strength exercises increase muscle mass, which helps stabilize joints and improve overall physical function. Enhances Posture and Alignment: Osteoporosis can lead to a stooped posture and spinal deformities. Exercise programs that focus on mobility can improve posture and spinal alignment, reducing the risk of compression fractures in the spine. Boosts Overall Health: Regular physical activity has numerous health benefits, including improved cardiovascular health, enhanced mood, and better weight management. These factors contribute to a better quality of life for individuals with osteoporosis. Okay Lisa. Now what should I be doing? Not all exercises are suitable for individuals with osteoporosis. It’s important to choose activities that are safe and effective. Here are some recommended types of exercise: Weight-Bearing Exercises: These include activities where you move against gravity while staying upright. Examples are walking, hiking, dancing, and stair climbing. These exercises help build and maintain bone density. 📍 The catch: to receive benefit for a specific area of the body, you must add load to it (e.g., squats will not impact wrist bone health as there is no load on the wrists in squats). Strength Training: Using free weights, resistance bands, or weight machines can increase muscle strength and bone density. Aim to work all major muscle groups. Balance and Flexibility Exercises: Activities like tai chi, yoga, and Pilates improve balance, flexibility, and core strength. These exercises can help prevent falls by improving your balance. Low-Impact Aerobics: Swimming and cycling are excellent options for cardiovascular health without putting excessive stress on the bones. 🔎 If you have osteoporosis, consider:
And for more evidence based guidelines, check out the University of Waterloo’s Too Fit To Fracture Exercise and Physical Activity Recommendations for Individuals with Osteoporosis handout. It covers more great points to keep your bones strong! Grab your copy in The MedFit Movement Studio and check out all the other free resources that are just for you! Exercise effectively manages osteoporosis by improving bone density, muscle strength, and reducing fracture risk.
Just another reason to keep moving my friends! Stay well and happy moving, Lisa P.S., There is less than a week to the start of the Everyday Yoga Summer Series, a 10 week program of prerecorded yoga classes which are released every Thursday in July and August. This Series is a fabulous bridge for your yoga practice into the Fall. AND it is all virtual so no matter where you are, you can practice with me, any time! It's hard to believe that the first day of summer is this coming Friday, June 21. ☀️ What do you have planned for this summer? Let's be honest. I don't want you to spend your time reading long emails today. I want you to step away from your device and start planning your summer activities. To help you with this, I've created a two-page printable that you can download and fill out. I don't want you to spend your time reading long emails today. I want you to step away from your device and start planning your summer activities. To help you with this, I've created a two-page printable that you can download and fill out. Remember, nothing works better than a plan. As the saying goes, "Failing to plan is planning to fail." So, download the printable from The MedFit Movement Studio, print it out, grab a pen, and start jotting down what’s on your physical activity bucket list for this summer. While you are there, check out all the other free resources I have in The Studio just for you too! Let's make this the best, most physically active summer yet! And if you are itching for something virtual and on demand. I've got you covered. The Everyday Yoga Summer Series is my answer to the summer! It is 10 weeks of prerecorded classes which are released every Thursday in July and August. This Series is a fabulous bridge for your yoga practice into the Fall. AND it is all virtual so no matter where you are, you can practice with me, any time! Stay well and happy moving, Lisa P.S., Close down the device. It's time to get moving this summer!! We’ve all heard it: the age-old mantra that hard work is the only path to success. Whether it’s through relentless training montages in movies or the constant grind culture glorified on social media, the message is clear—if it’s not tough, it won’t be effective. But what if I told you that this might not be entirely true? What if the key to achieving your fitness goals lies in quality over quantity? The Shift in My Training Approach When I started my career as a certified personal trainer, my programs were meticulously detailed. I provided clients with specific guidelines: exact numbers of sets, reps, and weights to use. The science of exercise was clear—certain protocols yielded specific results. And while I still believe in the importance of structured exercise, I’ve learned that there’s more to the story. In those early days, my clients often took my prescriptive advice to heart. Some even went beyond my recommendations, thinking that more was better. More weight, more reps, more sessions per week. They believed that pushing themselves to the limit was the surest way to see progress. But here’s the kicker--this approach often backfired. More Isn’t Always Better Let me share a story with you. One of my clients, let’s call him John, was determined to build muscular strength. He followed my program religiously but soon started adding extra sets and increasing weights on his own. Despite my warnings, John believed that doubling down on his workouts would speed up his progress. Initially, he saw some gains. But then, the inevitable happened—John began experiencing chronic pain and discomfort. His enthusiasm waned, and his once-invincible spirit faded. Eventually, the pain became too much, and he stopped exercising altogether. John’s story is a common one. Many people push themselves too hard, thinking that sheer volume will produce results. Instead, they end up overtraining, leading to injuries, burnout, and a negative relationship with exercise. The Power of Quality So, what’s the solution? It comes down to quality over quantity. Quality of movement, to be precise. When I work with clients now, I focus on how they feel during each exercise. I ask them to tune into their bodies. Can they sense their arm bone moving in the shoulder socket? Do they feel the connection between one movement and another part of their body? This awareness brings a level of quality to their movements that sheer repetition never could. The Science Backs It Up Exercise science tells us that we need a certain level of load—sometimes called overload—to stimulate our bodies to change. However, if those movements lack quality, we’re essentially teaching our bodies to move poorly. Poor movement patterns can lead to irritations, tightness, and pain. By emphasizing quality, we’re not just moving our bodies; we’re teaching them to move well. This reduces the risk of injury and makes exercise more enjoyable, increasing the likelihood that we’ll stick with it. Finding the Balance To be clear, I’m not suggesting we abandon structured exercise. We do need to challenge our bodies to elicit change. But the key is to combine that challenge with mindful, high-quality movements. Consider your own routine. Are you just logging minutes, reps, and sets? Or are you moving with purpose and precision? Quality movement isn’t about doing as many reps as possible; it’s about doing each rep well. As you continue on your fitness journey, remember that harder isn’t always better. Instead, strive for quality in every movement. Tune into your body, move with intention, and embrace the idea that sometimes, less is more. Are you keen to learn how to move with precision and quality? Two ways I can help: 1. Movement Momentum, my one-on-one program, is tailored just for YOU. Two (2) spots are open this June. Are you in? You can read more about the Movement Momentum program here. 2. Take Your Walking to the Next Level: Intro to Nordic Walking is starting on June 12! We are 2/3 full and it would be great to help you perfect a quality walking pattern...with poles! When you prioritize quality, you’ll find that you can achieve your goals more effectively—and enjoy the process along the way. So, next time you’re tempted to push harder, take a moment to consider: Are you moving with quality? Because that’s where the true magic happens. Stay well and happy moving, Lisa Happy Weekend! Welcome to Gardening Season! 🌻 If you are like me, I am diving my hands into dirt this weekend! Spring has finally arrived (at least at 54 degrees north parallel), and with it comes the vibrant green of trees and grass, the brilliant blue of the sky, and the golden sunshine warming everything up. The beauty of spring seamlessly flows into summer, making it the perfect time to dive into gardening. If you’ve swapped your winter coats for gardening gloves, you’re ready to embrace this season’s joys. Gardening brings a sense of newness and excitement, but it also introduces physical activities that our bodies might not be prepared for. Whether you’re new to gardening or returning after a break, it’s important to ease into these activities to avoid those little aches and pains. 🌻 Here are three tips to help you get ready for gardening season: 1. Warm Up Before You Dig In You might wonder why you need to warm up before gardening. Think of it as preparing your body for the various tasks ahead. Start with a simple walk around your yard to assess what needs to be done. This walk not only helps you plan but also gets your blood flowing to the muscles you’ll be using. Spend 2-5 minutes walking and observing, then proceed to some dynamic movements. Which leads right into the second tip! 2. Focus on Your Major Joints After your initial warm-up, it’s crucial to keep those big joints—shoulders and hips—moving. Shoulder exercises like shrugs, circles, and cross-body stretches can loosen up your upper body. For the hips, a few sit-to-stands from a patio chair can prepare you for bending and lifting. These movements activate the larger muscle groups needed for many gardening tasks, making your body more resilient and ready for action. 3. Remember: Less is More Gardening is about balance. Just like a plant can suffer from overwatering, your body can suffer from overexertion. Pay attention to how you feel as you work. Take breaks, breathe deeply, and listen to your body’s signals. If you feel a twinge or discomfort, it’s a sign to pause and rest. Consider how weeds and pests, like dandelions, proliferate when left unchecked. Overexerting yourself in the garden can lead to aches and pains that become as pesky as those unwanted weeds. Pacing yourself prevents these “weeds” of discomfort, allowing you to enjoy your gardening without the unwelcome “pests” of sore muscles and joints. By easing into each gardening session and listening to your body, you’ll enjoy a season full of healthy and enjoyable gardening. If you need specific movements to help you prepare, check out the handy handout available in The MedFit Movement Studio perfect for the gardener within you! Happy gardening and moving! Lisa P. S. Know someone who would benefit from this content? Send them the link to this post and be sure to have them sign up to receive their own weekly email today! It is quick and easy and FREE to join! Do you ever find yourself caught in a cycle of bracing, your abdominal muscles engaged without even realizing it? I certainly did, all because of a coach's simple directive years ago during my synchronized swimming days. Back then, our provincial coach ignited our drive by setting a goal: each of us should aim for a six-pack stomach. Envisioning the sculpted abdominal muscles, I embarked on a mission, constantly pulling my core in – whether standing, sitting, walking, or even bending – like a mantra of "belly button to spine." Now, as I guide clients through movement patterns in my private practice, I'm struck by how often these muscles activate unnecessarily, stealing the spotlight from other essential muscles. This reflexive bracing, though well-intentioned, can actually hinder our body's natural movement patterns. So, let's pause and reflect: When do you catch yourself bracing? In my recent two part video series, Soften Through the Centre, I demonstrate exercises that encourage engagement through the core while emphasizing ease and fluidity. These movements are about working smarter, not harder – allowing our bodies to function optimally without unnecessary tension. Here is Part I and Part II. This week can you:
Another way to help with the bracing is with this invitation to join me and take a deeper dive into this exploration of breath and stillness. Join me for a four-week series, Intro to Rest and Rejuvenation, starting May 24. Whether in-person in Edmonton or online, this series offers a sanctuary for you to reconnect with your body, release unnecessary tension, and rediscover the power of breath as an ally. In a world that often demands more, let’s carve out space for introspection and restoration. Take a moment to consider how you can prioritize your well-being and find moments of true ease amidst life’s hustle. Curious to experience a taste of what’s to come? Try out a brief 10-minute practice and see for yourself. And just like this practice, you will receive access to a video replay of each of the four practices we have throughout the series. Yay! Should you have any questions or wish to learn more, feel free to reach out – I’m here to support you on your journey toward greater awareness and vitality. Here’s to moving with intention, finding harmony within, and em[bracing] the beauty of being truly present in our bodies. Stay well and happy moving, Lisa Let's chat about the word "soften." It's one of those terms that can make you think of things being all loosey-goosey, right? Like, when you hear it, you might imagine being floppy, feeble or just not strong. And if I tell you to soften your center, you might think, "Uh-oh, does that mean I gotta lose all my muscle tone?" But hold up a sec! Softening doesn't mean turning into a human marshmallow. It's more about finding a bit more chill in your body while still keeping those muscles engaged. See, a lot of our everyday moves are driven by the same old muscles doing all the heavy lifting. They're like the workaholics of our muscle crew. Now, picture this: imagine someone who's always chasing perfection in everything they do. They're constantly pushing themselves to the limit, afraid that any hint of softness might make them seem weak or lazy. But guess what? All that pushing often just keeps them stuck in the same old rut, tense as can be. So, when we talk about softening, we're talking about giving those overworked muscles a break and letting some of the other guys chip in. It's like a team effort, you know? And by doing that, we can actually free up our bodies to move more freely and feel better overall. So, are you down to think about softening in a new way? Let's shake things up a bit and see what happens! In our latest Real Life, Real Moves for Real Life video, we're focusing on softening through the center. And hey, if you missed the first part, no worries! You can catch it here. I wanna hear from you, though! What's your take on the whole softening vibe? Could it be the secret sauce to smoother moves, reduced pain, and less stress? Reply to this email and let me know which exercise from the video gave you that "ahh" moment. Stay well and happy moving, Lisa P.S., Movement Momentum 3 Month Virtual Private Series - We're opening 2 spots this June. Unlock your body's potential and reclaim your zest for life. Break free from limitations and embrace a life of movement and vitality. Take charge of your health and transform your life through tailored physical activity and movement. If you're committed to growth, I'm here to support you every step of the way. Brace yourself for a transformative journey. Reserve your sessions now by responding to this email. Last week, we delved into the timeless truth that it's never too late to make a change and become a physically active person. Have you ever found yourself wondering if it's truly possible to start anew, regardless of your age or circumstances? Well, let me share a recent experience from one of my yoga classes that might just inspire you. In a recent session, I was pleasantly surprised to see a mother and son duo join our yoga community. What made this occasion particularly special was the fact that it was the son's first venture into the world of yoga. As the mother proudly mentioned, it took some coaxing from an unexpected source to nudge him into giving it a try – his girlfriend. Reflecting on this scenario, it's fascinating to consider the dynamics of our lives and the pivotal roles different individuals play in shaping our experiences. Sometimes, the catalyst for change may come from an unexpected corner, urging us to step out of our comfort zones and embrace something new. Perhaps your partner isn't the one leading the charge towards your fitness goals; maybe it's a friend, a colleague, or even a complete stranger. The key is to remain open to the possibilities and recognize the support systems around you that are cheering you on towards a healthier, more active lifestyle. Witnessing three individuals walk into class together, with one among them embarking on a brand-new journey, was truly heartening. I could only imagine the nerves that the son must have felt, yet he found solace in knowing that he had not just one, but two pillars of support by his side. If you're seeking your own team of encouragement, I invite you to explore my free guide, Get Back to Your Best Life: 3 choices you need to make today! Within its pages, you'll find the inspiring stories of three clients who, despite their initial struggles with physical activity, managed to achieve remarkable gains for their health. Let their experiences serve as a beacon of hope and motivation as you embark on your own fitness journey. So, keep your eyes and ears open, and don't hesitate to reach out to those around you for support. With the right allies by your side, there's no limit to what you can achieve on your path to wellness.
Remember, it's never too late to take that first step towards a healthier, happier you. Stay well and happy moving, Lisa P.S., Are you keen to step outside your comfort zone? Then consider joining me next Friday for a restful re[treat]. I am facilitating a Rest and Rejuvenation Sleep Meditation at Yoga Within Edmonton. I'd love for you to join me. Because sometimes we need to fill our own cup with relaxation. Fear not if you can't come in person, you can join me on Zoom too! It's never too late to try something new. |
AuthorMissed my most recent newsletter? Don't worry, I've got your back. Find all my exclusive letters here on this blog. ~Lisa Archives
July 2024
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