I know it’s summer and the last thing you need right now is a long blog post —so I’ll keep this short and sweet. ☀️

Back in April, I shared some science behind how music can boost motivation, performance, and even joy in movement. Since then, many of you have sent in your favourite workout tracks—and our playlist is coming together nicely!

The full playlist will be released in the Fall when we all get back to our regularly scheduled programming—but before that happens, I want to hear from you one more time:

What songs would you add to our community playlist?

Whether it’s your energizer, your “just get me started” tune, or a feel-good summer jam—just hit reply and share. One song or five—I’d love to include your picks.

And while we’re keeping things light…

If we’re not already connected on social, now’s a great time! I just posted a behind-the-scenes video on Instagram of a brand-new YouTube series I’ve been working on. It’ll be landing in your inbox soon, but until then, come hang out with me here:

✔︎ Instagram – for peeks behind the scenes and daily inspo

✔︎ Facebook – for updates, community shares, and resources

✔︎ YouTube – where you’ll find lots of free videos to support your movement

Thanks for being part of this fun project—and for making this community what it is.

Enjoy the rest of the weekend! Be well and happy moving,

Lisa

What would it be like if you smashed your own goals?

Let me explain.

We are deep into the rhythm of summer swim training and meets. The sun is shining, the goggles are fogged, and our beach towels are permanently damp. One day, as we were walking to the car after practice, my son turned to me and said,
​
“I’m going to smash my times this year.”

It took me a second to let it sink in. Smash his times? What exactly did he mean?

And then I realized—he didn’t say he was going to win his age category.

He didn’t say he was going to beat the other boys.

He said he was going to beat himself.

He knew the only person he was competing against was himself.

And isn’t that just the truth when it comes to our movement goals too?

Whether we’re walking more, lifting weights, joining a class, or recovering from an injury, it’s so easy to get caught in the comparison trap:

➡️ “She’s doing more than me.”

➡️ “He’s fitter than I am.”

➡️ “They’re already back to running, and I’m not there yet.”

But what if—just like my 13-year-old—we flipped that script?

What if you focused only on you?

Where you were. Where you are. Where you want to go.

It changes the game. It shifts the energy.

Because when we let go of comparison, we create space to build true momentum.

And hey, if you’re not totally sure what your movement goals even are right now, you’re not alone.

That’s exactly why we gather each month inside The MedFit Movement Studio for Community Conversations — a welcoming, supportive space to set intentions and check in with your movement, your body, and your goals.

And July is a double whammy 🎯

We're setting the tone for both July AND August (because we take a break from Community Conversations in August). So now’s the time to jump in.
​
Next Community Conversations:

🗓 Friday, July 4th
📍 Inside The MedFit Movement Studio​

Because if you don’t know where you are, how can you possibly know where you’re going?​
​
So, I invite you to pause, reflect, and ask:

What would it look like to smash your own goals?

Let’s write them down. Let’s talk them through. Let’s put in the effort so they don’t just stay intentions — they become action.
​
I know we all have things we want to do — and things we need to do — for our health and vitality. This, my friend, is your opportunity to get the ball rolling.

Let’s make it happen — together.
​
Be well and happy moving,
Lisa

P.S. Not a member yet? You can still join us. It’s free! Hit reply and I’ll personally send you the details.

Sometimes I think I missed my calling as a palaeontologist.

Hear me out.

I look at bones.

I see how they change over time.

I watch how different stimuli shape them—like resistance training, daily habits, and movement patterns.

My tools? Not a pickaxe or a dusty brush.

My tools are my eyes. And ears. And sometimes a yoga mat.

A palaeontologist studies fossils.
I study function.

They dig bones out of the ground.
I observe how bones move above it.

They analyze silent skeletons.
I collaborate with living, breathing humans who give me feedback in real time. It’s a two-way conversation—not a one-way excavation.

And if I’m being cheeky, I’ll say: instead of digging up the past, I help people move toward their future.

This Fall, Movement Rx is launching. It’s my way of bringing this love of human biomechanics, mindful attention, and real-world application together into one powerful program.

Recently, I asked some Movement Rx clients to describe how a movement felt in their body.

One word floated to the top:

Release.

That word became a clue—like uncovering a bone in the sand.

Now, we have a tangible sensation to aim for.

We can ask: What other movements help you feel that same release?

And just like that, the work deepens. You’re no longer just “doing exercises.” You’re becoming your own movement detective, tuning in to what feels good—on your own terms.

Because that’s what Movement Rx is about:

✔︎ Helping you listen to your body.

✔︎ Helping you find patterns.

✔︎ Helping you feel better.

So, I may not put your bones on display at a museum…

But I do get to witness how they work together in a stunning symphony of motion.

I see how your knees respond to a small change in foot placement.

How your hip finds freedom when your breath slows down.

How your neck relaxes when your shoulders finally let go.

And I get to see this in real-time, with real people—no need for carbon dating.

I feel pretty lucky that my job title ends with “-ist” too.

Not palaeontologist—but clinical exercise physiologist, kinesiologist, and yoga therapist.

And unlike the dinosaurs, you’re still here.

You’re living, breathing, adapting.

And with Movement Rx, you’re moving better every day.

If you're curious about joining us this Fall for Movement Rx, stay tuned. Or better yet, reply to this email and let me know. I’ll make sure you’re the first to know when registration opens.

In happy movement and good humour,
Lisa
~ Your Modern-day bone enthusiast 🦴

Are weighted vests the answer for bone health?

Let’s Clear Things Up.

There are so many ways to gather information these days—TV, books, websites, social media, news articles... the list goes on. And as a consumer of all this information, you’ve probably become pretty savvy about checking your sources.

This isn’t new to you.

But in the fitness and wellness world, information can get twisted. Something that starts off as a helpful suggestion can quickly become a blanket “must-do” that gets repeated over and over—whether it’s accurate or not.

Lately, I’ve been asked a question so many times that I knew I needed to dig deeper:

“Should I be wearing a weighted vest for bone health?”

Specifically, for people who’ve been told they have osteopenia or osteoporosis.

Let’s back up: What are osteopenia and osteoporosis?
​
Osteopenia is when your bone density is lower than normal, but not low enough to be called osteoporosis.

Osteoporosis is a condition where bones become more fragile and more likely to fracture. Often called the “silent disease,” it progresses without symptoms—until, in some cases, you experience a fracture.

Both conditions affect millions of people (especially women after menopause), and the role of exercise in managing bone health is absolutely vital.

So... do weighted vests help?
​​
Here’s the thing: Adding weight to your body absolutely increases the load on your muscles—which can be really beneficial.

But when it comes to bone density?

It’s not that simple.

Since I only want to share the best of the best with my community, I reached out to a true expert in this space:

Introducing...

​Dr. Lora Giangregorio, a professor at the University of Waterloo and Tier 1 Canada Research Chair in Bone Health and Exercise Science. She leads the BonES Lab (Bone Exercise Science Lab) and is one of the leading voices in the country when it comes to evidence-based strategies for osteoporosis.

When I contacted her, she told me she was already in the process of creating a YouTube video on this very topic—because so much misinformation is circulating online right now about weighted vests.

I’ve been thinking a lot lately about something I heard on an episode of Happier with Gretchen Rubin—specifically episode 534. In it, she talks about the idea of an exceptional advantage—something unique to you that gives you a step up in life, work, or happiness.

And it got me wondering…

Do I have an exceptional advantage when it comes to physical activity?

Actually, yes—I do.

And so do you.

But first, let me explain.

An exceptional advantage is like having a “leg up”. It’s not necessarily something flashy or obvious. It might even be something that doesn’t seem like an advantage at first glance. But it’s something that sets you up for success.

Here’s my story:

I was born to a mom who doesn’t swim. In fact, she had some pretty negative experiences with water. But instead of passing on her fear, she made sure her kids—my brother and I—learned how to swim. She didn’t want us to feel that fear or anxiety. So we were enrolled in swimming lessons early on. Not just one pool—multiple pools. Summer lessons, backyard lessons, community centre lessons. All of it.

What started as my mom’s fear became my strength.

Swimming became the entry point into physical activity for me. From swimming to synchronized swimming to water polo—I eventually played water polo at the national level with 10 to 12 hours of training each week. That habit of movement, of being in my body, all started because of one exceptional advantage:

​Funny, right? But that’s how exceptional advantages work—they’re often disguised.

Now I ask you:

What is your exceptional advantage when it comes to physical activity?

Maybe it’s that you…

• Grew up in a walkable neighbourhood.
• Had a teacher who encouraged you early on.
• Are competitive at heart and love a challenge.
• Have a physical build that helps you feel strong and capable.
• Found a workout you actually enjoy (and that’s a huge win!).
• Have a dog that needs to be walked (and that means you do too).
• Were inspired by a health scare to make movement part of your routine.
• Have friends or family who move with you and keep you accountable.

​
Whatever it is--acknowledge it. Celebrate it. Let it fuel you.

This week, I encourage you to take 2 minutes and write it down. Post it on your mirror or make it the wallpaper on your phone. Don’t let your advantage fade into the background.

Name it.

Own it.

Let it carry you forward.

Because physical activity doesn’t have to be all grit and grind—sometimes it’s simply about remembering what’s already working in your favour.

Stay well and happy moving,
Lisa

​
P.S. Maybe your exceptional advantage is simply that you can walk—and you enjoy it! Why not take it to the next level? The last session of Take Your Walking to the Next Level: Intro to Nordic Walking series before September starts June 11.

It’s the perfect time to get your poles on and enjoy the full-body benefits of Nordic walking during the summer months. Whether you’re new to poles or ready to refine your skills, come move with us!
​

​​P.P.S. If you’re curious about that podcast episode, here’s the link again: Happier with Gretchen Rubin, Episode 534

Well hello there!

When it comes to sticking with an exercise routine, bouncing back from injury, or finding motivation to move your body on a tough day, resilience is one of your greatest allies.

And yet, so many people believe that resilience is something you’re either born with—or not.

​Mark Black recently reminded me that this simply isn’t true.

Just like your physical body becomes stronger through practice and repetition, so does your inner strength.

You don’t need a life crisis to train for resilience.

You can practice it daily—especially through physical activity.

In fact, movement is the perfect training ground for resilience.

From pushing through a challenging walk to trying again after a failed attempt at a new yoga pose, your ability to keep going—to adapt, shift, and grow—is built rep by rep.

But to keep that momentum going, especially when things get tough, you may need a powerful mindset tool.

Enter: The 3P Reframe

Mark shares a helpful framework from his book, The Resilience Roadmap (Chapter 4: Adapt) to catch and shift the self-defeating stories that can hold us back—especially when things don’t go our way.

It’s called the 3P Reframe, and here’s how it works:

When something doesn’t go your way—like skipping a workout, feeling off during a run, or struggling with motivation—watch for these 3 thoughts:

1. Personal

“This is all my fault. I’m lazy and unmotivated. If I were stronger, I would’ve done it.”

👉🏼 This kind of thinking makes the challenge a personal flaw.

2. Permanent

“This always happens. I can never stick to a routine. I’ll never change.”

👉🏼 This makes the problem feel like it will last forever.

3. Pervasive

“Because I skipped my workout, the whole week is ruined. I’m failing at everything—my fitness, my goals, even work.”

👉🏼 This stretches the challenge across your whole life.

These thoughts can sneak in so easily—and they’re powerful enough to stop your progress if left unchecked.

So how do you practice resilience?

You catch the 3Ps. You name them. And then, you reframe.

Try This Reframe:

Instead of:

“I didn’t get my workout in today. I’m just not cut out for this.”

Try:

“I missed my workout, and that’s okay. One day doesn’t define me. I’m learning to be consistent, and I’ll try again tomorrow.”

It’s not about perfection—it’s about practice. Just like strength or flexibility, resilience builds over time.

Each walk you take when you don’t feel like it, each workout you modify instead of skip, each deep breath you choose instead of quitting… it all counts.

So the next time your movement journey gets tough (and it will), remember:
​You’re not failing. You’re training.

Ready to put this mindset into motion?

Spots are now open in Movement Momentum—a personalized one-on-one program designed to help you build consistency, confidence, and clarity in your movement routine. Whether you're starting fresh, returning after injury, or navigating a new season of life, Movement Momentum meets you where you are and helps you move forward—both physically and mentally.

With expert guidance, tailored movement plans, and mindset coaching, you’ll develop the tools to move smarter, feel better, and build true resilience—one step at a time.

Spots are limited.

Stay well and happy moving,
Lisa

P.S. Know someone who needs to hear about resilience? Forward them this email and encourage them to sign up to the weekly community emails for inspiration, guidance and some fun too!

This week something happened that really stuck with me—and I wanted to share it with you.

I was walking out of the gym when I ran into a former colleague. He was with his partner, and they had just finished their workout. I hadn’t met her before, so we did the usual quick intros… but then the conversation turned to exercise.

Surprise, surprise! 😉

She shared something really honest: she doesn’t enjoy going to the gym.

She said she struggles with staying consistent—goes for a week, then misses a few… or more.

And right away, I could tell this wasn’t about discipline or motivation. It was about feeling uncomfortable in that space.

And gosh, I’ve heard this so many times over the years.

In fact, I’ve felt this myself.

She mentioned she felt more at ease when her partner was guiding her through the machines—helping her know what to do next. You could tell the gym felt foreign to her.

And honestly? That makes total sense.

Walking into a gym can feel like entering another world if you’re not familiar with it. It can feel like everyone else knows what they’re doing... and you’re the only one who doesn’t. 😬

(For the record: most people at the gym are too busy thinking about their own workout to notice what anyone else is doing.)

But here’s the thing I want to highlight: knowing that something doesn’t feel good or right to you?

That’s not a failure.

It’s actually a starting point.

A spark of awareness. ✨

A place to ask: what’s really going on here?

Sometimes our discomfort is our inner voice trying to tell us something.

Maybe this woman needs more support to feel confident in the gym. Maybe she’d thrive with a professional or a smaller, more personalized setting.

Or maybe… the gym just isn’t her place.

And that’s okay too.

There are so many ways to move your body. So many ways to feel good in your skin. You don’t have to force yourself into a space that doesn’t feel like a fit.

And funny enough--this week, I found myself in a similar situation.

I went to a place of worship I’d never been to before. As I pulled into the parking lot, I had this inner battle: Should I even go in? Will they notice I don’t know the songs? Will I stand out?

All those thoughts swirling: I don’t belong here.

Sound familiar?

It’s the same thing.

Vulnerability.

Discomfort.

That feeling of being unsure in a new space.

But here’s what happened—I walked in, sat down… and was met with kindness.

The stories my mind had made up?

Not true at all.

So whether it’s a gym, a yoga studio, a walking group, or anything else—you are not alone in feeling unsure.

But also… don’t let that discomfort stop you. Let it guide you. Let it invite you to pause, get curious, and figure out what would feel good and safe and right for you.

Because when we feel like we belong? That’s when we truly show up.

Stay well and happy moving,
Lisa

Let’s find a space that works for you.

Join The MedFit Movement Studio—it's virtual, welcoming, and totally free.

​P.S., Technology can be a bugger sometimes. I get it! Here is a How-to guide to join The Studio today!

A few years back, I facilitated a program called Learn to Run for Smokers.

And yes, I often joked that I had to be careful not to say it backwards—Learn to Smoke for Runners!

But all jokes aside, this was a powerful program developed in Eastern Canada with one main goal: to show that physical activity is not only possible for individuals who smoke, but also deeply beneficial.

We took a scientific approach—measuring participants’ carbon monoxide (CO) levels before and after our walk-run sessions.

The results were striking.

CO levels dropped. ⬇️

Significantly.

And that measurable change became a clear visual of how movement directly impacts the body—and smoking behaviour.

But there was more to it than data.

We used physical activity as a behaviour substitute. When someone had the urge to step outside for a cigarette, we encouraged them to choose a short walk or a light jog instead.

One behaviour replaced another.

Over time, a few participants didn’t just reduce their smoking… they quit entirely.

Springtime is a season of renewal, and I notice it in my own routines.

As the sun rises earlier and the grass turns green again, I find myself spending less time in front of a screen and more time moving outdoors.

Streaming TV—my cozy winter habit—takes a backseat to walks, bike rides, and fresh air.

So I ask you: What habit could you gently replace this season?

What no-longer-needed behaviour could be swapped for one that nourishes your body and soul?
​
If you’re looking for a fresh start to your morning routine, why not join us for Mindful Movement every Wednesday at 6:45 AM MST?

It’s 30 minutes of breath, reflection, and gentle movement—all designed to help you start your day with clarity and calm. Each week has a unique theme inspired by The Book of Awakening by Mark Nepo.

And honestly, there’s no better time to start.

Spring light can wake us up more easily than winter darkness ever could. It’s nature’s little nudge.

Small changes matter. One breath. One walk. One new routine.

Because just like our running smokers, swapping one behaviour for another can lead to big, life-changing results.

Ready to make a mindful swap?

Your spring refresh starts here. 🌸

Stay well and happy moving,
Lisa

Hey, 

Lisa here.

And this week, I’m bringing up something personal.

Something that’s woven into our daily lives, our routines, our memories—and often, our movement too.

You might be wondering… what the heck is Lisa talking about this week?

I’m talking about music.

Yep.

That beat, that rhythm, that melody that lifts us up or calms us down.

Music has been around forever, and it’s been moving with us for just as long. Think drum circles, clapping games, singing as we work or walk or stretch. Music and movement go hand in hand—and I bet it’s part of your routine, too.

So, I’ve got a fun little question for you this week:

👉 What’s your favourite song to listen to when you exercise?

It could be the one that gets you pumped.

Or the one that helps you keep going. Or maybe the one that just brings you joy.

You can comment below with just one, or up to five songs if you’re feeling generous. I’m making a community playlist—something we can all move to, inspired by you.

And you know me… I love to dig into the science. There’s a growing body of research showing just how powerful music can be when we move our bodies:

🎧 Music can boost enjoyment during exercise. One study found that people who listened to music while working out rated the session as more enjoyable than those who didn’t—even when doing the exact same thing!

🎶 It can also increase endurance and intensity. Music can reduce perceived effort, making it feel easier to go longer or push a little harder.

🧠 And on the brain level? Music can actually help regulate mood, reduce fatigue, and even improve coordination. It’s a full-body, full-mind experience.

We live in a time where we can carry an entire library in our pocket—thank you, earbuds and smartphones! So let’s tap into that, together.

Scroll down and comment about your favourite workout tune (or five).

Oh, and one more thing! I haven’t picked a name for our community playlist just yet—and I’d love your help. If you’ve got a creative spark or a fun idea, let me know. Something like “MedFit Moves” or “Move With Lisa: Community Beats”—or maybe something totally unexpected! Let’s name it together.

A community playlist is in the works—a mix of your favourite workout songs that I’ll share in an upcoming post so we can sweat, smile, and groove together.

With music in my heart,
Lisa 💗

Now, for a little story…

This week, I took my two kids to the grocery store—something we don’t do often. I gave them a $10 budget to pick out anything they wanted. For one son, it was easy. For the other? Not so much.

My little foodie didn’t hesitate. He proudly picked out spicy mango slices, coated in chili powder and paprika. Let’s just say—I had my doubts.

​At home, the first thing he did was try them.

One bite in, his eyes widened.

They were spicy.

But instead of giving up, he left the rest on his plate and returned for tiny bites throughout the afternoon.

What struck me most was his approach: he knew instinctively that the way to handle something bold and unfamiliar was to try a little at a time.

That’s a message we can all take into our own health and movement routines.

Trying something new—especially in movement—takes courage and trust.

But it doesn’t have to be all or nothing.

It can be just a little.

One step. One extra walk. One stretch. One mindful breath. One bite.

So if you're thinking about adding something new, remember: small is mighty.

This is exactly the philosophy behind our new 25 for 2025 Walking Challenge, now open in The MedFit Movement Studio. Over 25 weeks, the only goal is to walk an extra 10 minutes a week.

That’s it.

A small, spicy mango-sized bite.


In May, we’re also kicking off virtually:

🌶 Mindful Movement (new themes each week)

🌶 Everyday Yoga (gentle, doable yoga to fit real life)

🌶 Movement Rx (focusing on spinal mobility this month)

​
Come take small steps with us, wherever you are.

And yes—I tried the spicy mango too.

One tiny slice was more than enough for me.

But I’ll keep nibbling, just like we all can when something new feels bold, a bit scary… or a little spicy.

Happy Easter,
Lisa

🌟 Ready to take your first bite?
Join us for the 25 for 2025 Walking Challenge inside The MedFit Movement Studio!


👟 It’s simple: walk just 10 extra minutes a week for 25 weeks.

No step counters. No pressure. Just progress.
​
​
✨ Whether you're just starting out or looking to reignite your routine, this is a supportive and encouraging way to build momentum—one step at a time.​

​Let's walk into 2025 stronger, one small bite at a time!