​“Am I doing this right?” is a question that seems to follow us in many areas of life, from learning a new skill to simply going through our daily routines. We have been taught to get things right and can be in great pursuit for the infamous gold star. ⭐️

When it comes to movement and exercise, this question can be especially persistent and sometimes overwhelming.

However, understanding a few key points about movement can help demystify the process and alleviate unnecessary worry.

Let’s explore three key points and see how they can help us move with more confidence and ease.

1. Understanding Joint Structure and Anatomy

The first key to understanding whether you’re “doing it right” is knowing how your body is built. Our joints are complex structures designed for specific types of movement. For instance, your shoulder joint allows for a wide range of motion, while your knee joint is primarily built for stability and flexion/extension.

Learning about your joint structure can help you understand the natural limits and possibilities of your movements. It can also help you recognize when a movement feels off or potentially harmful. Knowing your body’s architecture is the first step in moving mindfully and safely.

2. How the Joints and Tissues Work with the Nervous System

Our movements are not just about muscles and bones; they are deeply connected to our nervous system. Your nervous system plays a crucial role in coordinating movement, balance, and response to pain or discomfort. It’s the communication highway that tells your body how to move and when to stop.

When your nervous system and joints are in sync, movements feel smooth and natural. However, if there’s a disconnect—perhaps due to stress, injury, or lack of practice—movements can feel awkward or painful. Understanding this relationship can help you identify areas that might need more attention or care.

3. Your Ability to Know HOW to Piece it All Together

​The final key point is the ability to integrate your knowledge of joint structure and nervous system function into your movements. This is where practice, feedback, and a bit of intuition come into play. Knowing how to listen to your body and adjust your movements accordingly is a skill that develops over time.

This is where one-on-one sessions in programs like Movement Momentum can be incredibly valuable. Working with me provides you with an external perspective—someone to observe and guide you, offering modifications and insights that you might not notice on your own. As you learn to feel and understand your body better, you become more confident in your movements and less reliant on comparing yourself to others.

It’s important to remember that movement is a highly individual pursuit. What feels right for one person might not be the same for another.

The goal is not to achieve a perfect form according to some external standard but to find what works best for your unique body.

Movement evolves and changes over time.

Keeping a beginner’s mindset—being open to learning, making mistakes, and adapting—can be extremely helpful. This mindset allows you to let go of the constant question, “Am I doing this right?” and instead focus on the joy and discovery of movement.

By understanding joint structure and anatomy, recognizing how your joints and tissues work with the nervous system, and learning how to piece it all together are key steps in moving with confidence.

Through programs like Movement Momentum, you can develop these skills with personalized guidance, helping you move better and with more ease. Book a complimentary Roadmap to a Healthier You session to find out if we can work together. I have two spots open in September. Let me be your guide so you can master your body's movements.

Remember, movement is a personal journey that evolves, and embracing this journey can lead to a more fulfilling and enjoyable experience.

Stay well and happy moving,
Lisa

As the sun sets on July 21, 2024, cycling enthusiasts around the world will witness a historic moment: the last day of the Tour de France.

This year’s race is unique not only for the incredible athleticism displayed by its participants but also because, for the first time since its inception, the race won’t finish in Paris. Instead, due to preparations for the upcoming Summer Olympics, the final stage will wrap up in the picturesque city of Nice.

Inspired by the spirit of the Tour de France, here are three top tips to help you ride like a pro either outside or on a stationary bike.

🚲 Set Your Seat Height Correctly
One of the simplest yet most impactful adjustments you can make to your bike is setting the seat height correctly. An improperly set seat can lead to discomfort, reduced efficiency, and even injury.

Pro Tip: To find the optimal height, sit on your bike and place your heel on the pedal. When the pedal is at its lowest point, your leg should be almost fully extended. This ensures that when you pedal with the ball of your foot, there is a slight bend in your knee, providing the perfect balance of power and comfort.


🚲 Balance the Force Between Hamstrings and Quadriceps
Cycling isn’t just about strong legs; it’s about balanced legs. Many cyclists make the mistake of overworking their quadriceps (front of the thighs) while neglecting their hamstrings (back of the thighs), leading to muscle imbalances and increased injury risk.

Pro Tip: Focus on a smooth pedal stroke where you push down with your quads and pull up with your hamstrings. Think of your pedal stroke as a complete circle, engaging different muscles throughout. Incorporating strength training exercises that target both muscle groups can also help maintain this balance.


🚲 Keep Your Knees Tracking Forward
Knee pain is a common complaint among cyclists, often caused by improper knee tracking. Ensuring that your knees move in a straight line with each pedal stroke can prevent this issue.

Pro Tip: Pay attention to your form and make adjustments as needed. When you pedal, your knees should move up and down in a straight line, not veer outwards or inwards. If you notice any deviation, consider checking your foot position or consulting a bike fitting specialist to check your bike’s geometry. Proper alignment not only prevents injury but also maximizes your pedaling efficiency.


Are you still unsure of your pedal stroke or another specific movement?

I’m piloting a new service designed to help you find your optimal movement in any activity in one session! The single session allows us to concentrate on one specific movement pattern and work together to enhance your performance. Since you are a valued blog reader, you are the first to know what is coming within Medical Fitness Consulting!


Would you be interested in this opportunity? Email me at [email protected] and let me know which activity you'd like to get my eyes on!
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Cycling is a fantastic way to enjoy the outdoors, stay fit, and experience the thrill of the ride. It can also be a way to play as an adult. By setting your seat height correctly, balancing the force between your hamstrings and quadriceps, and keeping your knees tracking forward, you can improve your performance and ride more comfortably.


So, whether you’re inspired by the Tour de France or just looking to enjoy a leisurely ride, these tips will help you cycle like a pro.

Happy riding!
Lisa

Ah, summer. ☀️

Those golden months that seemed to stretch on forever, filled with endless possibilities and joy. As a child, summer was a season of pure magic, a time when the world felt boundless and every day was a new adventure.

I remember those bright blue skies, so clear and vast, where the sun shone brightly from dawn until dusk. The days were long, and the nights seemed to be a short time for cool rest. Each morning, the cheerful chirping of birds would wake me up, filling me with excitement for the adventures that lay ahead.

One of my fondest memories is riding my bike.

That two-wheeled wonder was my ticket to freedom.

Pedaling down the street, feeling the wind rush past my face, I felt invincible.

I’d ride to the corner store, a few precious coins clutched in my hand, ready to buy 5 cent candies and a slurpee. The sweet taste of those treats was the very essence of summer.
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Swimming in outdoor pools was another highlight. The cool water was a welcome relief from the heat, and the thrill of jumping off the high dive was unmatched. I’d spend hours in the pool, racing friends, practicing underwater handstands, and seeing who could make the biggest splash.

I even made a video about my childhood swimming for The Why I Move Project here:

Playtime wasn’t limited to just structured activities. We’d invent our own games, like bottle cap, a neighbourhood favourite.

And who could forget the timeless classics like tag and hide and go seek?

Running around with friends, laughing until our sides hurt, we were masters of our own little world.

The days ran into the nights, and by the time my head hit the pillow, I’d be instantly asleep, dreaming of what the next day would bring.

These memories are etched in my mind, a reminder of a simpler time when the biggest worry was how many more hours of daylight we had left to play. But summer wasn't just about activities; it was about the feeling of freedom, the joy of discovery, and the camaraderie of friends.

What do you remember about your childhood summers? Was it the thrill of a bike ride, the taste of a favourite treat, or the excitement of a new game?

Take a moment to reflect on those days of sun-soaked bliss.

And now, as adults, what would summer play look like for us? Perhaps it’s time to rediscover that sense of wonder and joy. Whether it’s a leisurely bike ride, a refreshing swim, or a fun outdoor game with friends, let’s embrace the spirit of summer and create new memories that make us smile from ear to ear.

Stay well and happy moving,
Lisa

We've all heard the saying, "The squeaky wheel gets the grease."

But have you ever thought about the squeaky wheels in your own body?

Is there an area that constantly demands your attention?

Being present and aware of your body's sensations allows you to listen and understand what it's trying to tell you.

Many of us tend to live in our heads, dragging our bodies along for the ride. However, our bodies have a lot to communicate, especially through those squeaky wheels.

Now I'm not suggesting that these squeaky wheels are problems. Often, they aren't. But they are signals, and it's worth considering what you can do about the
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A squeaky wheel in your body is that part that complains—aching, tense, tight, or in pain. This week, I have two suggestions for working with your squeaky wheel:

1. Ask Questions with Curiosity:

Instead of demanding answers, approach your body with curiosity.

Ask your squeaky wheel, "What are you trying to teach me about my body?" or "What are you trying to tell me?"

This gentle inquiry can provide insights into what's happening within.


2. Direct Your Breath:

Can you send your breath to your squeaky wheel?

Although it might seem impossible to direct air to a specific part of your body, such as a pinky toe, the oxygen you inhale travels through your circulatory system, reaching even the smallest areas.

Focus on your breath, and imagine sending it to your squeaky wheel.

Allow yourself three to five breaths with this intention.

Can you give your squeaky wheel some nourishment and space to really truly relax?


​Use the power of curiosity and the brilliance of your breath to communicate with your squeaky wheel.


I’d love to hear about your experience. Feel free to reply to this email and share what you discover about yourself.

Stay well and happy moving,
Lisa