​A dear friend and colleague of mine wrote a beautiful piece about the lessons of riding a bike.

She gave me permission to share it with you!

Enjoy!

It's summer time in the mountains! Well it was on Saturday when I rode my bike, and today it was 32 degrees when I woke up.

On Saturday I decided to ride my bike after yoga, and felt such a surge of energy that my intention was to ride eight miles one way to the school. Not a flat route by any means, and at 9000' above sea level, but doable. I put air in the tires, brushed off the dust, put on my helmet and left my house.

I made it to the end of my driveway (a very short distance) and decided that maybe I should only ride to the gas station, a mere 4 miles one way. I made it half way up the first uphill, a small incline, and decided I would ride to the library instead, because it was closer, and after all, I had other things to do and should not be gone too long. Then I was at the mailboxes and decided I would only ride to the mailboxes, and go back home. Not even a mile!!! (but it was all uphill)

I stopped at the mailboxes. It was now me and my bike, in nature having a little Self Talk. I wanted the end result of having ridden 16 miles round trip, but I didn't really feel motivated anymore to do the work. The sun was shining, the sky was blue and there was a slight breeze. It truly was the perfect day to ride and also the perfect day to rest on the front porch and read a book.

I breathed it all in. I pulled up the memories of how I feel when I'm on my bike.  I felt my memories in my physical body, they were aching to ride. My mind wanted the meditation of riding, the rhythmic motion of pedaling. I allowed it all to flow through me. I breathed it all in.

I smiled and set my intention to ride to the library; 6 miles roundtrip. 

Here is what riding my bike has taught me about life:

When it feels like it's all uphill, it's ok to rest on the downhill.

On the up hills, if you're pushing the pedals at all, you're still moving forward.

The up hills and downhills are not always the same distance.

It's easier when your intention aligns with your desired result.

Even when you're coasting, you still have to maintain balance.

Stop to savour the moments that take your breath away.

But then something new came up for me that day. On the uphill when my body was struggling so was my mind. Past struggles, current struggles, little and big struggles. They were there. With each push of the pedal I felt many emotions. I allowed them to bubble up. They released as tears and I didn't hold back. I felt power and freedom in my body-mind with every push of the pedal.

And before I knew it, I was at the top of the hill, back at the mailboxes! Ready for the short descent to home.

I stopped to take this photo [have a look 👀 here] because this view still takes my breath away. It was part of the day's journey. I felt it in my feet, my heart and my soul as I gazed at the mountains, my home. My house is just below the center of this photo.

Now I have another felt sense of riding my bike. The up hills, the downhills, the letting go; I savoured it all. The industry calls it bottom up therapy. I call it Bicycle Therapy.

Move your body today & Safe Journey!
Cheers & Namaste
​deEtta

It doesn't have to be a bike ride to enjoy the journey and truly savour the moments!

Stay well and happy moving,
Lisa

​
P.S. Join me on Thursday, September 26, for the Urban Poling Webinar, Activator Poles to Help Prevent and Manage Chronic Conditions. Discover how these poles can improve your mobility and health. Register now for the free webinar!

This week in The MedFit Movement Studio, I found our discussion about summer activities really engaging.

I invited community members to share photos of themselves being physically active during the summer months, asking, As summer winds down, what was your go-to physical activity?

What stood out was that all the photos shared showed people enjoying the beauty of nature.

Now, as we transition into Fall, I can appreciate the weather and daylight are changing. But it’s a great time to revisit or explore new ways to stay active.

So, here’s my Top 10 list of outdoor fall physical activities. No pumpkin spice required.

1. Hiking – Enjoy the changing colors of autumn while exploring nature trails.
2. Nordic Walking – Amp up your walk with poles for a full-body workout.
3. Pumpkin Patch/Apple Picking – Combine a fun fall activity with light exercise.
4. Corn Maze Walking – Get lost and explore these seasonal attractions.
5. Frisbee or Disc Golf – Enjoy a round with friends in local parks.
6. Geocaching – Go on an outdoor treasure hunt using GPS coordinates.
7. Birdwatching – Walk through parks or trails while observing Fall bird migrations.
8. Outdoor Tai Chi or Qi Gong or Yoga – Engage in gentle movement and breathing exercises.
9. Photography Walk – Capture the vibrant Fall foliage while getting some steps in.
10. Fall Gardening - From harvesting late-season crops to planting bulbs for spring, Fall gardening keeps you moving and connected to nature.

These activities help take advantage of the crisp air and autumn scenery.

See how many you can try as we head into the new season!


If you’re in the Edmonton area, Nordic walking might be something new to you. Our three-week program, Take Your Walks to the Next Level, starts next week, and there’s still room to join. It’s three, one-hour sessions designed to elevate your walking routine with Nordic walking poles. 

Nordic walking is an excellent way to prepare for the challenges of Fall and Winter walking conditions. As sidewalks become more unpredictable, with wet leaves, uneven surfaces, and eventually snow and ice, using poles helps you maintain balance and stability. The added support from Nordic walking poles can make it easier to navigate surfaces that are less maneuverable, reducing the risk of slips and falls.

So however you spend your Fall physical activities, I challenge you to find ways to be in nature. It is truly the time of year for a new shift and change. Why not it be something new for your physical activity too?!

Stay well and happy moving, 
Lisa


P.S. If you are not yet a community member of The MedFit Movement Studio, join here. It's free! 

​When we think about physical activity and movement, we often expect some form of change—maybe in our pain levels, strength, or even, let’s be honest, in how our bodies look. We tend to imagine progress as a straight line, steadily climbing toward our goals.

But is that really how it works?

In reality, progress rarely follows a straight path.


If we take a closer look, we often see peaks and valleys.

One day, we might notice significant improvement, only to feel like we've taken a step backward the next.

A recent experience drove this point home for me.

Over the last few weeks, I've been pounding the pavement, delivering postcards for my fall yoga classes, Everyday Yoga. With all that walking, I began to notice how smooth my gait had become—particularly how well my left hip was moving. It was a big deal for me because, as I’ve shared in previous emails, I’ve had ongoing issues with my left hip for some time. After working on it for so long, feeling that ease in my step was an amazing revelation.

But just a couple of days later, the smoothness disappeared.

My body started sending signals that things weren’t quite right again.

For me, it shows up in my toes—when my left hip isn’t functioning well, I get fiery pain in my left toe.

But this time, that pain started to appear in my right toe. 🤯

It was a reminder that progress isn’t linear.

Some days, we move with ease, and other days, it feels like everything’s going wrong.

The key is in noticing these shifts, both the good and the not so good.

Those moments when you feel strong, like lifting a 10-kilogram bag of flour into your shopping cart and realizing your resistance training is paying off, are important.

So are the moments when even taking one more step feels like a challenge.

It’s in paying attention to the subtle changes in your body that you start to connect the dots of progress, however nuanced they may be.

Even on the tough days, you’re moving toward your goals.

Progress might not be a straight line, but it’s there—just waiting to be noticed.

Insight to Action: Charting Your Progress

Can you graph your good days and not-so-good days?

Take a moment to jot down how you feel after each workout or activity—what feels strong, what feels off, and any signals your body is sending you. Then plot it on a graph like this sample below:

Over time, patterns may start to emerge.

Maybe you notice that after a few strong days, you tend to feel a dip, or that certain activities consistently lead to better outcomes.

By visually tracking these ups and downs, you can gain valuable insight into your body’s natural rhythms and make more informed decisions about your movement and recovery.

What patterns might unfold for you?

Ready to dive in? Grab the resource in The MedFit Movement Studio to get started!​

Oh, and if you are free TODAY at 3pm MST, you are invited to the Community Connections Launch Party in The Studio! Join us virtually for a sample Mindful Movement class, connecting with fellow community members and PRIZES!! ​

Stay well and happy moving,

Lisa