As we wrap up the first month of 2025, let’s add a little pizzazz to our routines! I’ve been having some fun getting creative with what’s already in my house and finding ways to incorporate it into home exercises. Home exercise is one of the best ways to stay active throughout your week—especially when time feels tight. Knowing you can move your body with just a few simple tools at home? That’s a game changer! Even just 10 minutes here and there can really add up over the course of a week. While these short bursts may feel "quick and easy," they offer incredible physiological and mental benefits. So, let me share one of my freshly-baked little tricks to keep moving at home, featuring something you might still have on hand from the holidays—a cookie tin! Now, I’m not talking about the cookies themselves (those are probably long gone). Instead, we’re going to use the tin as a creative tool to add some slide and glide to your upper body exercises. Ready to give it a try? Click the video below for a quick explanation of how to do it, then head to your stash of Christmas goodies, grab two cookie tins, and get moving! Once you try it, I’d love to hear how it went. Did you feel the slide? Did it challenge your muscles in a new way? Comment below and let me know! Stay well and happy moving, Lisa Coming Soon!!
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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: 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! 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: 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: I was having really bad back pain, and I tried so many different things to try to make it go away, and nothing was working. 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) |
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February 2025
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