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

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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.
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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:

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:

1. Pay attention to your daily activities: When do you find yourself bracing? When do your abdominal muscles take over unnecessarily?
2. Watch the two Soften Through the Centre videos to learn how to engage through the centre and move with ease.
3. Explore using your breath to reconnect with your centre, replacing bracing with intentional breathing.​

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.