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