It’s that time of year—time to haul out the Christmas decoration bins!

But before you dive into decorating, let’s talk about how to lift those heavy bins without straining your back.

Here’s a quick teaser of what I’ll cover in this video:

The Hip Tip: A simple move that sets the foundation for lifting safely.

The Squat and Lift Technique: How to combine your legs, hips, and core for maximum power and minimum strain.

What Not to Do: Avoid common mistakes that could lead to injury.

Want to see the full demonstration?
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Watch this video and learn step-by-step how to safely lift those bins so you can decorate without any post-lifting aches and pains!

​Pro Tips for a Hassle-Free Holiday
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Organize and label bins: Clearly mark what’s inside for quick retrieval.

Store at waist height: Shelving systems make bins more accessible and reduce the need for excessive bending or reaching.

Opt for smaller bins: Dividing decorations into lighter loads makes them easier to handle.

Use a dolly or hand truck: Ideal for transporting bins over longer distances.

Teamwork makes the dream work: When bins are heavy, ask a family member or friend to help.

Plan storage wisely: Keep frequently used items in easy-to-reach spots and rotate seldom-used ones to less accessible areas.

Want even more tips to take care of your back?

Check out these goodies:

🎥 3 Key Movements for Bending Over Better: Real Moves for Real Life​

🎥 Posture Reset: Real Moves for Real Life​

Happy decorating and moving your body!
Lisa

P.S. This video is packed with practical advice you can use not just for decorations but for lifting anything heavy this season. Comment below if you successfully navigated your way through your holiday decoration boxes AND if you used the hip tip!

Living with chronic pain is like navigating a maze with no clear exit.

​I’ve experienced firsthand how challenging it can be to find relief, balance, and hope when pain feels all-consuming. ​

Recently, I came across an article that gave me a fresh perspective. Kalyna Hennig Epp’s The Brain’s Pain explores how neuroplasticity—the brain's ability to adapt and reorganize itself—can help manage chronic conditions.

Epp’s story about her lifelong struggle with chronic migraines struck a chord with me.

She highlights the work of Dr. Eleanor Stein, who explains that to rewire the brain, you need to change how you think, feel, and act.

This idea resonated deeply with me.

It reminded me that while chronic pain can feel unrelenting, there is power in small, intentional changes. This concept aligns closely with the work I do with my one-on-one clients, guiding them to use physical activity to tune into their bodies and uncover subtle cues that promote healing.

That’s where movement comes in…

Let’s Talk About Neuroplasticity
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Neuroplasticity is the brain’s remarkable ability to form new connections and adapt to experiences.

For those of us dealing with chronic pain, this adaptability is a game-changer.

By reshaping how we respond to pain—mentally and physically—we can help our brains interpret those pain signals differently.

As Epp explained, Dr. Stein uses neuroplasticity-based approaches like reframing pain signals and redirecting the brain’s attention.

Movement is a crucial tool in this process because it provides the opportunity to form new, healthier patterns in the brain.

How Movement Helps Rewire the Brain

Movement isn’t just about physical fitness or building strength; it’s a powerful tool to support your brain in forming healthier patterns and responses.

Here’s how I help clients understand and integrate movement into their journey toward better brain and body health:

Mindfulness in Motion

• Use movement as an opportunity to tune into your body’s sensations. Practices like yoga, walking in nature, or focusing on your breath during stretches can signal to your brain that your body is safe.
• This mindfulness not only enhances your connection to your body but also helps quiet the “alarm bells” of pain that the brain may send.

Repetition is Key

• Neuroplasticity thrives on consistency. Regular, dependable movement helps your brain build new neural pathways.
• These pathways reinforce feelings of strength and calmness, gradually shifting your brain’s focus away from pain signals.

Breaking the Stress-Pain Loop

• Chronic pain and stress often amplify each other. Movement is a natural way to break this cycle.
• By releasing endorphins and calming your nervous system, physical activity helps reduce both pain and stress levels.

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Moving Forward
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Remember, managing chronic pain isn’t about finding a quick fix—it’s about celebrating progress, no matter how small.

Neuroplasticity shows us that our brains and bodies are capable of incredible change.

Change is possible!

Every mindful movement you make is a step toward rewiring your brain and creating a new, more resilient narrative. With time and consistency, movement can become one of your most powerful tools for healing.

Want to learn more about making a change? Grab my guide, Get Back to Enjoying Your Best Life: Three Choices You Need to Make Today, where I share three client stories that amplify the choice for change.

If you missed it, our November webinar in The MedFit Movement Studio was Your Brain on Exercise. This session was filled with practical strategies and insights into how exercise can enhance brain health and support overall well-being. As a member of The Studio, you’ll gain complimentary access to all of our webinars, including this one.

Ready to join a supportive community and take the next step? Join The Studio today and start your journey to a healthier, more vibrant you! And at no cost to you!

Stay well and happy moving,
Lisa

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