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,
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“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.
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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?​
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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.
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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.
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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?
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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?
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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.

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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

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