I recently picked up neuroscientist James R. Doty's first book, Into the Magic Shop, while waiting for his newest book, Mind Magic, to arrive from the library.

Honestly, I didn’t know what to expect—but it was such a refreshing nonfiction read about how he transformed his life from one of hardship to one of success.

Doty shares four “magic tricks” that he learned during his childhood from Ruth, a magic shopkeeper, and I couldn’t help but think about how they apply to exercise, physical activity, and movement.
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Let me share some of the magic with you!
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1. Relax the Body

This is the cornerstone of everything I do with my clients.

Exercise, movement, and activity can be taxing—but starting from a place of a relaxed body makes all the difference.

It helps you notice subtle cues that could lead to pain, injury, fatigue, or exhaustion, and helps you navigate them with ease.
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The magic is relaxing.
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2. Tame the Mind

How often do we wrestle with whether we should work out, go for a walk, or do that workout?

Taming the mind is critical in exercise.

Checking in with your mindset, negotiating your behavior, and navigating the nuances of your thoughts are all part of creating a sustainable movement habit.
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The magic of your mind.
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3. Open the Heart

In my yoga classes, opening the heart has both a physical and emotional aspect.
It’s about self-compassion, self-care, and tuning into your body.

Opening the heart helps you move with patience, kindness, and gratitude for all your body can do.
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Your magical heart is worth your attention.
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4. Clarify Intent

This is at the centre of my passion project, The Why I Move Project.
Knowing your "why"—why you walk more, why you do squats, why you feel a stretch—is essential.

Clients who clarify their intention behind their movement see the greatest success, especially in longevity and quality of life.

Find your magic in the why.

These four lessons from Ruth (via James Doty) are surprisingly fitting for anyone moving their body.

Relax, focus, open, and clarify—the magic is in the intention behind every movement.

If these lessons resonate with you, you’d love my Mindful Movement classes—where we explore the connection between body, mind, and heart through gentle, intentional practice. Each class blends meditation, breath, and subtle movement to help you relax the body, quiet the mind, open the heart, and clarify your intent.

Don’t just read about the magic — feel it.
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Try this free Mindful Movement practice and notice how relaxing your body, taming your mind, opening your heart, and clarifying your intent changes how you move.

Stay well and happy moving (with a sprinkle of magic ),
Lisa

This week, a client asked me a question that I just had to share: “What do you think about fitness rings?”
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I love when clients ask detailed questions like this—it’s a chance to dig into the science and see what’s really useful versus just flashy tech.
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Fitness rings are getting really popular, and it’s easy to see why. They’re small, comfortable, and they give you a lot of information about sleep, recovery, and movement habits.
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From an evidence-based perspective, here’s what the research says:

• They’re fairly accurate for resting heart rate, heart rate variability, and overall sleep patterns. If you want insight into how well you’re sleeping or recovering, they can be helpful.
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• They track steps and activity reasonably well at lower to moderate intensities.
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• They’re less reliable during high-intensity workouts or when estimating calories burned. Factors like movement, temperature, and fit can affect accuracy.

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So, in my experience, these rings are great for awareness and habit-building, not as precise medical or performance tools.
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The value really comes from noticing patterns over time—like how your sleep shifts after a stressful week or how consistent movement affects your energy and mood.
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And, as always, it’s important to pair what the data says with how your body actually feels.
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Numbers guide you, but your lived experience completes the picture.

Here’s where it gets really interesting…
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Another one of my clients shared something amazing: after each Yoga Nidra session with me—a practice sometimes called “yogic sleep”—he consistently experienced more Non-REM sleep the following night.
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Non-REM or Non-Rapid Eye Movement sleep is the deeper, restorative stage of sleep where the body focuses on physical repair, immune system support, and energy restoration. It’s essential for muscle recovery, tissue repair, and overall rejuvenation.
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Over the course of eight different sessions, this improvement in non-REM sleep was consistent.
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Every single Yoga Nidra session he attended was followed by a night of deeper, more restorative sleep, as measured by his fitness tracker. It really highlights the power of rest and recovery—and how intentional practices, even just 30 minutes, can make a meaningful difference in how your body restores itself.
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Fitness rings, like the Oura, can help you notice these patterns.
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They’re not perfect, but they can be a great ally for supporting mindful, sustainable movement and recovery—especially when paired with practices that help you rest deeply, like Yoga Nidra.
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I love when clients ask thoughtful questions like this one. Questions spark curiosity, exploration, and a deeper understanding of how our bodies respond to rest and movement.
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Want to experience the sleep-boosting benefits of Yoga Nidra for yourself? You can join my self-study online program, R&R Sleep Meditation, or start with my weekly online class, Mindful Movement, and notice how your body responds. And if you try it, I’d love to hear about your experience!
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Stay well and happy moving [and resting],
Lisa
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Well hello,​
This Canadian Thanksgiving weekend, I’m feeling extra grateful—for your energy, your stories, and the ways we inspire each other to move. Earlier this year, I asked our community to pick songs that get you moving—and now I’ve turned them into a workout playlist just for you.

It’s designed to move with your body:
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• We start gentle to warm up

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• Build into high-energy tracks to get your heart pumping

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• Peak with songs that make you feel unstoppable

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• And wind down with a smooth, mindful cool-down

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Think of it as gratitude in motion—a way to honour your body, your effort, and this community we share. Whether you’re walking, dancing, or hitting the gym, let these songs carry you through a full-body reset.
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I’d love to hear which song gives you the biggest boost, or any tracks you’d add. After all, this playlist is ours together.
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 Thank you to Shirley D, Melora J, Elaine B and Theresa W for contributing to this fun playlist!
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With energy and gratitude - stay well and happy moving,
Lisa
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P.S. Press play this weekend, feel your body, and enjoy moving to the beat of our community!
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Olivia started working with me in the Fall of 2004.

Yes, 2004. Over 20 years ago.

At the time, she had signed up as a study participant in a research trial at the University of Alberta. I was managing the fitness center where the study was being run, and the focus was on how exercise could impact long-term outcomes of women at risk of breast cancer.

Olivia didn’t have breast cancer, but she wanted to give her time to contribute. She was randomized into the exercise group—and she showed up.

Every single session.

With a smile.

With energy.

With generosity.

She was a vivacious, kind, resilient woman. I still remember her sitting on the recumbent bike, sharing stories of growing up in war-torn Holland during the 1940s—memories of bomb shelters and fear, but also survival.

She carried that resilience into every workout.

Then one day, in the Spring of 2005, she walked into the gym with a grin that stretched across her face. She looked tired but proud.

I asked her, “How are you today?”

She said, “I walked here. Four kilometers. I just decided this morning I was going to do it.”

That was Olivia.

She surprised herself, pushed herself, and then savored the victory.

And the confidence it gave her radiated through everything she did.

She started walking more often to the gym. She pushed herself a little harder on the treadmill. By the end of the study, she was crushing workouts on the elliptical trainer.

And she wasn’t just physically stronger--she was transformed.

Her body changed.

Her mind changed.

Her confidence changed.

And I had the privilege of walking alongside her, guiding her, witnessing her transformation.

It was nothing short of remarkable.

✨ And here’s what I want you to know: this transformation is possible for you too.

Movement Rx is starting next week—your last opportunity to join in 2025. The doors won’t open again until the new year.

If you’re ready to move beyond “just exercise” and step into the confidence, energy, and strength that comes from true transformation… this is your moment.

Email me directly and I’ll help you get set up.

Because transformation doesn’t wait—it begins with one choice.

Stay well and happy moving,
Lisa

P.S. Olivia’s story will always remind me: change is possible. And so is yours.