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I recently started listening to a new podcast called Relish. And no, not the green stuff. Although my thoughts went there first too! It’s hosted by Alyssia Seneik, who I first discovered through her brand Mind Over Munch, where she shared creative and healthy recipes. Now she’s branching into mindfulness, bringing that same creativity to how we think and move through life. One episode really hit home for me, and it made me think of you—my wonderful email community—as well as some clients I’ve worked with over the years. Alyssia was talking about reacting versus responding. She explained how our brain often goes on autopilot, following the neural pathways we’ve built over a lifetime. These pathways can make us react automatically, instead of responding with awareness. I saw this in two very different clients. Let me explain… One client felt her body constantly sending signals of discomfort, tension, or pain. Every new sensation would trigger an immediate reaction—she had to “fix” it, right away. That constant reactivity drained her, both mentally and physically. Another client, however, approached these sensations differently. She noticed them, stayed present, and responded with curiosity and respect. Even with sustained pain, she paused, observed, and engaged with her body intentionally. There was a softness, a calm awareness, a sense of ease that came from responding instead of reacting. I notice this in myself too. Like many of you, there’s ongoing pain to navigate. It would be easy to fall into pre-programmed reactions. Instead, the practice is to pause, notice the sensations, and respond in ways that honor who I am today—not who I was yesterday. Try saying the words aloud: React … Respond… Notice the difference in how they feel in your body. “React” carries a sharpness; “respond” has a smoothness. The words themselves echo the processes they describe. This is exactly the kind of mindful awareness Alyssia teaches in Relish. By noticing our reactions and shifting to intentional responses, we can transform how we move, how we exercise, and how we relate to the signals our body sends us. Curious to hear more? Listen to the episode here: From Reacting to Responding: The Power of the Pause Now it is time for your insight into action. Take a moment today to consider: How does the idea of responding versus reacting feel in your body? Be well and happy moving, Lisa P.S., Movement Rx is now open for registration—this is where we bring these same mindful principles into action in a virtual group program. Are you in? 
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Hello! One of the biggest barriers I hear when it comes to exercise is time. Between work, family, and all of life’s responsibilities, finding an uninterrupted 30–60 minutes to work out can feel impossible. Here’s the good news: research is showing that short bouts of activity spread across your day really do add up—and they matter for your health. I was recently featured in both the Calgary Herald and the Edmonton Journal, where we explored how small, manageable changes can make a big difference for our health. This week, I want to share more about the evidence behind this idea.  Every minute counts
The Canadian Physical Activity Guidelines tell us that adults should aim for at least 150 minutes of moderate-to-vigorous physical activity each week, in bouts of 10 minutes or more. But newer research suggests that even shorter bouts—just a few minutes here and there—can provide real benefits. That means taking the stairs, a brisk walk to the corner store, or even a quick stretch break between Zoom calls all make a difference. What the research says Studies show that breaking up movement into small chunks can:
And here’s the really exciting part: just three to four one-minute bursts of vigorous activity each day—things like climbing stairs quickly, walking uphill, or carrying groceries—have been linked with up to a 40% lower risk of dying from any cause. That’s a huge impact for something so simple! Why it works for busy people Short bursts of movement are easier to fit in, easier to stick with, and don’t require any extra equipment or planning. They take the pressure off “finding time” and turn everyday moments into opportunities to move. Try this today Instead of worrying about finding the perfect workout block, sprinkle little bits of activity throughout your day:
Each small choice stacks up over time. And the science is clear: these “movement snacks” don’t just make you feel better right away—they can shape your long-term health in powerful ways. If you’d like to read more, here are two posts that might resonate: From Nothing to Something — my post about exercise snacks + pain, & how small moves helped me My feature in the Calgary Herald / Edmonton Journal — where I was asked about simple ways people can move more Stay well and happy moving, Lisa PS: If you’re ready to put this into practice in a structured way, I’d love to invite you to join me for Movement Rx. It’s a guided program where we explore how to move smarter—not harder—so you can feel stronger, reduce pain, and build momentum in your daily life. It all starts October 7 with our first month’s focus on your hip mobility. Stories. They’re central to everything I do. And this week, one in particular had me thinking more deeply about them. Dr. Brendon Stubbs, a neuroscientist, shared a sentence on LinkedIn that really stood out:  He was writing in the context of a recent article in the British Journal of Sports Medicine about prescribing exercise for depression. But what struck me wasn’t just the research—it was the bigger idea behind his sentence. When we tell someone to “be more active,” we’re often not including them in the conversation at all. A huge part of my work is listening--really listening—to the stories my clients share. Their experiences, their preferences, their current health, and their willingness to explore all aspects of their well-being. It’s in these conversations that I can truly understand what might help next. Every session I have with a client is like a new chapter in their story. And every time we meet, I encourage them to share openly: What’s been working? What hasn’t? What might you want to try next? I’ve said it before, but it bears repeating: working with me is collaboration. It’s about sharing my expertise while weaving it into the context of your life. That’s why this quote really resonated. Many health professionals and public health campaigns urge people to move more, which is great—but it’s not personalized. It doesn’t take you into account. This week, I wanted to share the first aspect of my signature process, the one I follow with every client—whether you’re in Movement Momentum or my virtual group program, Movement Rx. It’s simple: your story.  Your story counts.
It gives me a snapshot of what you truly need and guides how we move forward together. So here’s a thought: what’s your physical activity story? How do all the aspects of your life influence your movement routine? Stay well and happy moving, Lisa P.S. Some exciting news! We’ve extended enrollment for my signature virtual group program, Movement Rx. Doors now close October 6th. If you’ve been considering joining, now’s the time to jump in for this three-month program. Register before October 1 and receive a complimentary 1:1 session with me! P.P.S. And if you’re interested in joining my weekly yoga class, Everyday Yoga, our first class is this Thursday. You can still sign up here: https://www.lisaworkman.com/everyday-yoga.html I came across a powerful piece recently—Dr. Sanjay Gupta, neurosurgeon and CNN medical correspondent, just released a deeply human-centered exploration of chronic pain.
His new work, It Doesn’t Have to Hurt, reshapes how we think about pain—and how we feel about it. He shares a personal story: caring for his mother after a spinal injury gave him new insight into how pain can hijack not just a person’s body, but their identity, and even reach into the hearts of families. It’s a reminder: pain isn’t just physical—it’s emotional, social, and psychological all at once. Here’s where it gets fascinating: Gupta shines a light on the brain’s ability to soothe pain. Through mindfulness, meditation, movement, acupuncture—and even the reassuring touch of a loved one—our brains can tap into their own opioid systems. That means powerful, non-drug relief, backed by neuroscience. This perspective really resonates with me because it’s exactly the kind of work I do every day with clients—whether in yoga therapy or Movement Rx group virtual sessions, Mindful Movement classes, or one-on-one Movement Momentum sessions. We use gentle, intentional movement, awareness of breath, and simple practices to help the body release tension and the mind find calm. Over and over again, I see people discover more ease in their bodies—not because the pain magically disappears, but because they learn how to work with their bodies instead of against them. What I love about Gupta’s approach is that it validates what many of us already experience: connection, awareness, and small daily practices matter. They’re not “woo-woo”—they’re science, and they’re accessible. If you’ve ever felt stuck in a cycle of pain—whether it’s chronic back pain, arthritis, or that vague ache that just won’t go away—this conversation is worth your time. I highly recommend listening to the Fresh Air episode where Gupta delves into it all—pain origins, the mind-body connection, and compassionate, practical strategies. It’s a thoughtful, hopeful listen that might give you a new lens on your own journey. And if you’re curious about how to explore these tools in your own life, you know I’d love to guide you—whether it’s joining a virtual class, trying a workshop, or working together one-on-one. Let’s remember: pain doesn’t define you. It doesn’t have to hurt forever. Stay well and happy moving, Lisa P.S., Watch “Dr. Sanjay Gupta Reports: It Doesn’t Have to Hurt.” at 9 p.m. ET on September 7 on CNN. |
Letters From LisaMissed my most recent newsletter? Don't worry, I've got your back. Find all my exclusive letters here on this blog. ~Lisa Archives
January 2026
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