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This week — the space between Christmas and New Year’s — often feels a little strange. The rush has slowed. The calendar is quieter. And yet, there’s a hum of what’s next in the background. New plans. Fresh goals. A sense that something should change. Before you jump ahead, I’d like to offer a simple but powerful reminder: You can’t plan where you’re going if you don’t know where you are. And I don’t mean where you wish you were. Or where you used to be. Or where you think you should be. I mean where your body is right now. A December Gift, as the Month Comes to a Close Throughout December, I’ve been sharing small, meaningful gifts such as simple practices, reflections, and tools to support you during a busy and often demanding season. As we close this month of giving, I want to share one more — and it’s one of my favourites. Not because it’s flashy or complicated, but because it brings clarity. And clarity is something we rarely gift ourselves. This Isn’t About Judgment — It’s About Clarity When it comes to physical activity, many people head into the New Year with motivation but very little information. We set goals without understanding our current capacity, habits, or barriers. Then we wonder why those plans fade by February. Clarity changes that. Being honest about your current physical activity level isn’t about criticism or guilt. It’s about giving yourself a realistic starting point — one that respects your life, your energy, and your body as it is today. Because meaningful change doesn’t come from pushing harder. It comes from starting smarter. Why This Week Is the Perfect TimeThis in-between week isn’t ideal for big overhauls. But it is perfect for noticing.
Often, people don’t struggle because they lack motivation. They struggle because they don’t yet see the full picture. Sometimes we don’t even know what we could be doing until we slow down long enough to look. A Simple First Step (No Workouts Required) That’s exactly why I created my Physical Activity Assessment. This is my final December gift to you. It’s not a fitness test. It’s not about performance. And it won’t tell you what you “should” be doing. Instead, it helps you:
Think of it as a baseline — a place to stand before you take your next step. If You Want Your Plans to Have Meaning…This is a gentle, grounded place to begin. I’m sharing this a little early so you can approach the New Year prepared, not pressured. Take the Physical Activity Assessment here. No rush. No judgment. Just honest information and a clearer path forward. Because awareness isn’t the end goal. It’s the beginning. Be well and happy moving, Lisa P.S. Our next Move Smart, Feel Better webinar is just around the corner. Will you join me on January 13? Studio members attend free, and if you’re not yet part of The MedFit Movement Studio, you can join at no cost — giving you a complimentary seat at the webinar and access to the growing library of supportive resources inside the Studio. 
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As the calendar inches closer to the heart of the festive season, routines soften, schedules stretch, and attention gets pulled in many directions. There’s a saying you may have heard before: where attention goes, energy flows. And this time of year, our attention often goes outward—toward gatherings, preparation, travel, and making sure everyone else is taken care of. What can quietly slip through the cracks is you. Your body. Your breath. Your inner signals. And yet, your body is always communicating—sometimes gently, sometimes insistently—hoping you’ll notice. For today’s December gift, I’m offering you something simple and supportive: a five-minute guided body scan. Nothing elaborate. No equipment. Just five minutes to pause and tune in. If you’re not regularly bringing awareness to your body, you may not realize how much it’s asking for your attention. A body scan helps you notice sensation without judgment—tightness, ease, warmth, fatigue—whatever is present. And in doing so, something surprising often happens: the nervous system begins to soften, and relaxation follows naturally. The days ahead may feel fuller than usual. Whether you’re celebrating Christmas, Hanukkah, both, or simply navigating the end-of-year swirl, this is a moment where self-connection matters more than ever. Think of this five minutes as a symbolic pause—an intentional check-in with yourself. One that you can return to over the coming days or even carry with you into the new year. Not a “practice.” More like a personal ritual of listening. This short guided body scan is my invitation for you to reconnect—to notice how you’re really feeling, and to let that awareness guide what you need during this busy close to 2025 and gentle entry into 2026. You might be surprised by how powerful five quiet minutes can be. Try the 5-minute body scan here. This is your time. A small, meaningful gift—just for you. Be well and Happy Holidays, Lisa December has a way of changing how we move. The ground feels different under our feet. Sidewalks get icy. Snow piles up where we least expect it. And suddenly, something we don’t usually think much about—our ankles—becomes very important. This time of year, I notice two things happening:
Not something fancy. Not something time-consuming. Just a simple way to reconnect with your ankles and support how you walk during this winter season. Why the Ankles Matter (Especially Right Now)Your ankles are constantly adapting—helping you balance, adjust to uneven surfaces, and respond when the ground surprises you (hello, black ice). But here’s the thing: When we lose awareness or mobility around the ankle, the rest of the body has to compensate. That’s when slips feel scarier, steps feel uncertain, and confidence drops. A little attention goes a long way. A Simple At-Home Trick (All You Need Is a Tennis Ball)I just released a new Real Moves for Real Life YouTube video where I walk you through a very simple technique using… a tennis ball. That’s it. In the video, I guide you through:
It’s about waking up the system—especially the parts that help keep you steady when the ground is cold, icy, and unpredictable. Many people are surprised by how much lighter or more connected their ankle feels afterward. Think of This as Seasonal Self-CareJust like we bundle up with scarves and boots, our movement needs a little extra care this time of year too. Consider this:
Watch the YouTube video now and try it out at home. (You don’t need to do it perfectly—just do it with curiosity.) This ankle awareness work is similar in spirit to what I’ll be exploring more deeply in my upcoming Move Smart, Feel Better webinar on Tuesday, January 13 at 9:00 am MST. In that live session we’ll uncover the three keys to understanding and reducing persistent pain — so you can move with greater confidence, clarity, and ease in your body. You’ll learn how to: Decode what your body’s signals really mean — so pain isn’t a mystery anymore Spot patterns that may be contributing to flare-ups Make simple movement adjustments that actually help you feel better Gain tools that support smarter movement (not harder movement) … and walk into 2026 feeling more confident and grounded in your body. I designed this webinar especially for people who are tired of guessing, tired of confusion, and ready to move with intention — whether it’s navigating icy sidewalks or everyday life with less fear. Save your spot here: https://www.lisaworkman.com/webinars.html Investment: $19.97 CAD (low-cost, high-impact support); Complimentary for members of The MedFit Movement Studio (join today!) It’s a perfect next step if you enjoyed today’s Real Move — and a way to give your movement even more meaning in the New Year. Take good care of your ankles… they’re carrying you through a lot right now. Be well and happy moving, Lisa Before you scroll any further, let’s pause for just a moment. Take a breath in… and a breath out. That’s it. You’ve already started. This month, I wanted to offer you simple gifts—something you can return to anytime you feel rushed, tense, or overwhelmed. It’s a breathing practice called box breathing, and I walk you through it in a short video (less than five minutes). Start with the Breath Box breathing is easy to follow. You imagine the shape of a box—four equal sides.
You choose the count. You choose the pace. Even one or two rounds can help your body settle and your mind refocus. Watch & Breathe With Me Rather than reading about it, I invite you to experience it. Watch the short video here: You can listen, breathe along, or simply let it guide you back into your body. It’s a practice you can use:
You don’t need more time. You don’t need special equipment. Just your breath—and a few quiet moments. If this video supports you, feel free to share it with someone who could use a steady breath this season. As we move through the holiday season, please know that I’m thinking of you. I hope this small breathing practice offers a moment of calm, steadiness, and care—whenever you need it. Be well and happy breathing (and moving), Lisa December is the perfect month for giving—and I’m sharing a gift that might be a little unexpected. If you or someone you care about struggles with sciatic pain, today I want to give you a little twist (or shall I say a side bend) on a classic move. Sometimes, the best way to ease pain is to disrupt the usual routine and find your own path to relief. Is your sciatic nerve cranky right now—sending fiery, burny, sharp pain down your leg? I’ve got a playful, effective way to address it: what I’m calling a disruptive move for sciatic nerve relief. Meet Pelvis Presley—my new sidekick making their debut on camera! Pelvis and I are here to help you explore your sciatic nerve in a fun, informative way. Think of it as a “swiveling sciatica” experience—your nerve gets to move in a new direction, side to side, instead of just the usual forward and back. Here’s the video in a nutshell:
Then, don’t miss watching the second exercise—it’s a playful side-bend that shows your nerve a whole new way to move! The goal? Awareness. Understanding where your nerve lives, what movements help, and how small changes can make a big difference. Try it for yourself, and then comment below to let me know how it feels! Here’s to giving yourself the gift of movement and relief this December. Stay well and happy moving, Lisa P.S. Swivelling Sciatica has made its on-camera debut, thanks to Pelvis Presley. Hopefully your sciatic nerve doesn’t start singing—but if it swivels, that’s a win in my book. P.S.S. Ready to move with confidence and ease your pain? Don’t miss my upcoming webinar where I’ll guide you through practical tips to avoid common movement mistakes and feel better in your body. Reserve your spot now: www.lisaworkman.com/webinars This weekend, I was in the dojo listening to my sensei talk about commitment, and she shared an analogy that hit home. Picture a relay team on a track. Each runner completes their 100m, but the true moment of responsibility is the baton pass. You run your part, hand it off, and then watch your teammate carry it forward. Your job is done—you’ve done your part, and now it’s up to them.  This is exactly how I work with my clients. I stand beside them, share exercises, strategies, and resources, and once the baton is passed, it’s up to them to move forward—pun intended! In the spirit of giving this December, I’m passing a special baton to you. I want you to have everything you need to move forward and finish strong in 2025. This week, as a bonus, I’m sharing my workbook: 37 Potential Obstacles That Derail Exercise Routines  We all know something in our lives can derail our exercise plans—and I’m no exception. This workbook is designed to help you spot your roadblocks and take action immediately. Here’s how to use it in three simple steps:
This workbook is your chance to take control now and stay committed to your movement goals as you move (another pun intended) into 2026. Let’s make this December the month you take the baton and run your best race yet. Be well and happy moving, Lisa I was working on this this week for a potential print article, and thought you’d like a sneak peek too! AND keep your eyes out for me this December, as I might be dropping blogs more often with lots of gifts in this month of giving!! Walking after dinner might seem simple, maybe even a little “well, duh” — but research shows it can have some surprisingly meaningful benefits for digestion, metabolism, and even your mood. Here’s what happens: When you move your legs after a meal, your muscles start pulling glucose out of your bloodstream — a process called contraction-mediated glucose uptake. This is exercise science in action, helping soften that typical post-meal blood sugar spike. Light walking also nudges your gut to keep things moving. One study even found that post-meal walking reduced bloating and fullness better than medication for functional abdominal bloating.  Yep, science backs it up! Timing matters. Studies show that walking soon after eating — ideally within 10 to 30 minutes — is most effective at keeping blood sugar steady. Even a short, 10-minute stroll can make a real difference. This is especially helpful if you’re dealing with insulin resistance, prediabetes, or type 2 diabetes, since regular post-meal movement can improve overall 24-hour blood sugar control. People who feel uncomfortably full or gassy after meals may notice relief too. (A quick note for older adults or anyone with certain health conditions: if you have post-meal dizziness, recent abdominal surgery, or heart concerns, check in with your healthcare provider first.) The benefits aren’t just physical. Walking can lower stress, help with anxiety or low mood, and even support better sleep. Plus, it’s a gentle way to transition from dinner to evening, and a perfect chance to connect with family or just enjoy some quiet time. You don’t need a marathon — 10–15 minutes at a light, conversational pace is plenty. The real trick is consistency. Pair it with something you already do — clearing the table, walking the dog, or taking a quiet loop around the neighborhood — and it becomes a small, grounding nightly routine with outsized benefits. My advice: keep it simple. Slip on your comfy shoes, head out soon after dinner (or jump on your treadmill or blast some Christmas carols as you walk around your house), and make it a consistent habit. Your body (and mind!) will thank you. Are you part of the weekly email community? Being part of our email community means you get extra tips, insights, and science-backed ideas like this delivered straight to your inbox. And if you or someone you know who would enjoy this kind of information (for free!), invite them to join us too — the more, the merrier! Or copy and paste the link here: https://rebrand.ly/LettersFromLisa |
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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