A few years back, I facilitated a program called Learn to Run for Smokers.

And yes, I often joked that I had to be careful not to say it backwards—Learn to Smoke for Runners!

But all jokes aside, this was a powerful program developed in Eastern Canada with one main goal: to show that physical activity is not only possible for individuals who smoke, but also deeply beneficial.

We took a scientific approach—measuring participants’ carbon monoxide (CO) levels before and after our walk-run sessions.

The results were striking.

CO levels dropped. ⬇️

Significantly.

And that measurable change became a clear visual of how movement directly impacts the body—and smoking behaviour.

But there was more to it than data.

We used physical activity as a behaviour substitute. When someone had the urge to step outside for a cigarette, we encouraged them to choose a short walk or a light jog instead.

One behaviour replaced another.

Over time, a few participants didn’t just reduce their smoking… they quit entirely.

Springtime is a season of renewal, and I notice it in my own routines.

As the sun rises earlier and the grass turns green again, I find myself spending less time in front of a screen and more time moving outdoors.

Streaming TV—my cozy winter habit—takes a backseat to walks, bike rides, and fresh air.

So I ask you: What habit could you gently replace this season?

What no-longer-needed behaviour could be swapped for one that nourishes your body and soul?
​
If you’re looking for a fresh start to your morning routine, why not join us for Mindful Movement every Wednesday at 6:45 AM MST?

It’s 30 minutes of breath, reflection, and gentle movement—all designed to help you start your day with clarity and calm. Each week has a unique theme inspired by The Book of Awakening by Mark Nepo.

And honestly, there’s no better time to start.

Spring light can wake us up more easily than winter darkness ever could. It’s nature’s little nudge.

Small changes matter. One breath. One walk. One new routine.

Because just like our running smokers, swapping one behaviour for another can lead to big, life-changing results.

Ready to make a mindful swap?

Your spring refresh starts here. 🌸

Stay well and happy moving,
Lisa

Hey, 

Lisa here.

And this week, I’m bringing up something personal.

Something that’s woven into our daily lives, our routines, our memories—and often, our movement too.

You might be wondering… what the heck is Lisa talking about this week?

I’m talking about music.

Yep.

That beat, that rhythm, that melody that lifts us up or calms us down.

Music has been around forever, and it’s been moving with us for just as long. Think drum circles, clapping games, singing as we work or walk or stretch. Music and movement go hand in hand—and I bet it’s part of your routine, too.

So, I’ve got a fun little question for you this week:

👉 What’s your favourite song to listen to when you exercise?

It could be the one that gets you pumped.

Or the one that helps you keep going. Or maybe the one that just brings you joy.

You can comment below with just one, or up to five songs if you’re feeling generous. I’m making a community playlist—something we can all move to, inspired by you.

And you know me… I love to dig into the science. There’s a growing body of research showing just how powerful music can be when we move our bodies:

🎧 Music can boost enjoyment during exercise. One study found that people who listened to music while working out rated the session as more enjoyable than those who didn’t—even when doing the exact same thing!

🎶 It can also increase endurance and intensity. Music can reduce perceived effort, making it feel easier to go longer or push a little harder.

🧠 And on the brain level? Music can actually help regulate mood, reduce fatigue, and even improve coordination. It’s a full-body, full-mind experience.

We live in a time where we can carry an entire library in our pocket—thank you, earbuds and smartphones! So let’s tap into that, together.

Scroll down and comment about your favourite workout tune (or five).

Oh, and one more thing! I haven’t picked a name for our community playlist just yet—and I’d love your help. If you’ve got a creative spark or a fun idea, let me know. Something like “MedFit Moves” or “Move With Lisa: Community Beats”—or maybe something totally unexpected! Let’s name it together.

A community playlist is in the works—a mix of your favourite workout songs that I’ll share in an upcoming post so we can sweat, smile, and groove together.

With music in my heart,
Lisa 💗

Now, for a little story…

This week, I took my two kids to the grocery store—something we don’t do often. I gave them a $10 budget to pick out anything they wanted. For one son, it was easy. For the other? Not so much.

My little foodie didn’t hesitate. He proudly picked out spicy mango slices, coated in chili powder and paprika. Let’s just say—I had my doubts.

​At home, the first thing he did was try them.

One bite in, his eyes widened.

They were spicy.

But instead of giving up, he left the rest on his plate and returned for tiny bites throughout the afternoon.

What struck me most was his approach: he knew instinctively that the way to handle something bold and unfamiliar was to try a little at a time.

That’s a message we can all take into our own health and movement routines.

Trying something new—especially in movement—takes courage and trust.

But it doesn’t have to be all or nothing.

It can be just a little.

One step. One extra walk. One stretch. One mindful breath. One bite.

So if you're thinking about adding something new, remember: small is mighty.

This is exactly the philosophy behind our new 25 for 2025 Walking Challenge, now open in The MedFit Movement Studio. Over 25 weeks, the only goal is to walk an extra 10 minutes a week.

That’s it.

A small, spicy mango-sized bite.


In May, we’re also kicking off virtually:

🌶 Mindful Movement (new themes each week)

🌶 Everyday Yoga (gentle, doable yoga to fit real life)

🌶 Movement Rx (focusing on spinal mobility this month)

​
Come take small steps with us, wherever you are.

And yes—I tried the spicy mango too.

One tiny slice was more than enough for me.

But I’ll keep nibbling, just like we all can when something new feels bold, a bit scary… or a little spicy.

Happy Easter,
Lisa

🌟 Ready to take your first bite?
Join us for the 25 for 2025 Walking Challenge inside The MedFit Movement Studio!


👟 It’s simple: walk just 10 extra minutes a week for 25 weeks.

No step counters. No pressure. Just progress.
​
​
✨ Whether you're just starting out or looking to reignite your routine, this is a supportive and encouraging way to build momentum—one step at a time.​

​Let's walk into 2025 stronger, one small bite at a time!

Let’s start with a little analogy.

Picture your car.

Now think about what drives it forward. Is it just the rear wheels doing all the work? Or do all four wheels share the load?

When my partner and I were shopping for a new vehicle, we opted for an all-wheel drive. Living in a city with serious winters, it made sense to choose something that could handle snow, ice, and unexpected ruts in the road.

And let me tell you — the difference between rear-wheel and all-wheel drive is night and day.

With all-wheel drive, we could pull out of slippery spots with ease. With rear-wheel drive? Those tires would spin and spin… getting nowhere fast.

So why am I talking about cars?

Because your body works the same way.

You’ve got four powerful ball and socket joints:

✔︎ Two hips
✔︎ Two shoulders

These joints are the driving force behind most of your daily movements.

But here’s the thing: most people only use two of them.

Just like a car stuck in rear-wheel drive, you might be relying only on your hips to power you forward — especially when walking.

But what if you could upgrade to all-wheel drive for your body?

That’s where Nordic walking poles come in.

Adding poles to your walking doesn’t just boost your pace — it transforms your entire movement pattern.

You engage not just your legs, but your upper body too.

Your shoulders get in on the action. Your posture improves. Your energy flows.

It’s an all-wheel drive experience for your body — smoother, stronger, and way more efficient.

And here’s the best part:

If one of your joints is feeling off (think: sore shoulder, stiff hip, etc.), the other three can share the load.

It’s like having a backup system in place — you stay mobile, supported, and safe.

If you’re in Edmonton, join me this Wednesday for the start of our Take Your Walk to the Next Level workshop — a 3-week in-person series designed to activate all four of your ball and socket joints.

💥 Hips and shoulders collide.

💥 Hips and shoulders accelerate.

💥 Hips and shoulders take off.

And if you’re not in Edmonton? No problem. Just send me an email ([email protected]) and I’ll create a virtual option just for you.

🚨 You’re hearing it here first:

The 25 for 2025 Challenge officially launches tomorrow, April 14 inside The MedFit Movement Studio.

It’s completely free to join and includes 25 weeks of walking prompts, photo challenges, prizes, and more.

All you need is a free MedFit membership — and a pair of shoes.

💥 Movement. Motivation. Momentum.

This is your season to stride forward with purpose.

I hope to see you in the community — and on the walking path — soon.

Stay well and happy moving,
Lisa

​👉 Want this kind of movement inspiration delivered to your inbox?

Subscribe to receive my weekly emails and never miss a blog post!

I recently listened to a podcast on financial health, financial literacy, and financial confidence. As I was tuning in, a question was posed that really made me stop and think—not about money, but about exercise. It got me thinking: What if my clients could use this same question to rethink their relationship with exercise?

Here’s the question that got me thinking, and I’m going to share it with you today because it could be a game changer for you.

Imagine this: You walk into a restaurant, pub, coffee shop, or bar to meet up with a friend. But here’s the twist. Instead of your friend, you walk in and see exercise—yes, exercise—in human form, right there in front of you.

What would you do?

Would you walk up and shake its hand? Would you give it a big hug? Or would you run as fast and as far as you can, maybe hiding in the bathroom until it leaves? Maybe you’d walk up to it and punch it in the stomach.

​But hear me out—how you would react to exercise in that situation really helps reveal your relationship with it. And I want you to think about it closely.

What do you really feel when it comes to exercise?

Maybe exercise was something you dreaded—like a punishment you were forced to do. Maybe you’ve thought it’s something you can no longer do due to injury or illness. Maybe it used to be your best friend, but then life changed, and so did your relationship with it.

We all have unique experiences with exercise.

Just like relationships with other people, there are highs, lows, successes, failures, and moments that challenge our beliefs.

So, let me ask you: What’s your relationship with exercise?

This question is personal, and only you can answer it.

But just like in that podcast I listened to, your reaction to exercise gives you insight into how you interact with it, how you feel about it, and what you truly believe about it. And just like money, it’s worth exploring. Your beliefs and behaviors around exercise can really shape how you feel and move.

Now, I want you to consider your week or month ahead.

What do you want your relationship with exercise to look like? Is it time for a change? If you’re ready for that shift, I’ve got something that might be just the thing you need.

Starting in April, Movement Rx is shifting focus to shoulder mobility. And if you missed last month’s hip mobility work, don’t worry! I’ve got you covered with all the video replays, handouts, and resources you need—just waiting for you in the beta program.

Here’s the best part: The Movement Rx virtual group program is available to you at a steep discount right now! Why? Because I’m building this program for YOU. This is a sneak peek before the official launch in September 2025, and as part of my email community, you’re getting first access.

If you’re ready to change your relationship with how you move, Movement Rx might just be the thing you’ve been looking for.

Have questions? Hit reply, and I’ll be happy to chat more about it!

Let’s make this your year to transform how you feel about movement.

With you every step of the way.

Be well and happy moving,
Lisa

P.S., Step one: join The MedFit Movement Studio. Step two: feel amazing. Are you in?

​P.P.S., do you like the AI images I created of meeting Exercise in person?!? 😯 It was VERY interesting to see what AI thought of as Exercise personified!

Quick or wise, fast or purposeful...  

How are you choosing your exercise?

Are you chasing that quick and easy win — maybe without even noticing how your body is moving — or are you moving on autopilot, completely disconnected from what your body is actually doing?

I’ll be honest, I’ve been there.  
I get how easy it is to walk into a class, let someone tell you what to do, and just follow along without giving it much thought. It can feel good to zone out and go through the motions, especially when life feels busy and chaotic.

But I wonder…

Have you ever caught yourself after a workout thinking, “What did I just do?”

Maybe feeling sore in a weird spot, noticing some nagging discomfort creeping in, or realizing you pushed past signs your body was sending you — signals saying, “Hey! I’m not okay here!”

Do you ignore those signals? Do you power through?

Or… do you pause?  
Do you get wise?  
Do you get curious and tune in?

Because here’s the thing:  

What we pay attention to grows.

If you’re always chasing fast, intense, disconnected movement, you might be missing the real point.

What If Instead of Quick, You Chose Wise?

What if instead of pushing harder, you moved smarter?

That’s exactly what we focus on in Movement Rx — my new group program designed to help you reconnect, move intelligently, and (dare I say!) fall back in love with how your body moves.

We strip things back to the pure basics of movement.  
It’s not just about what to do, but how to do it in a way that truly supports and serves you — now and long term.

April Focus: Shoulder Mobility

In April, we’re diving into Shoulder Mobility — perfect if you’re dealing with cranky shoulders, a stiff neck, or shoulders that feel stuck and uncooperative.

 Real Talk: Let Me Share My Experience

This past week in Movement Rx, we worked on a simple hip movement — one that supported my body using the floor, nothing fancy.

I wasn’t expecting much for myself (I was focused on teaching!), but after class, I stood up and… wow.  

I immediately felt stable.  

Like my legs and pelvis had been re-aligned, sitting exactly where they needed to be.

I had a river valley walk planned that day, and let me tell you —  
I felt grounded, strong, even agile.

There were icy patches, puddles, all the usual March/April nonsense… but my body navigated it all with confidence.

Here’s What You Get:

✔︎  4 weeks of focused, purposeful movement each month  
✔︎  Direct guidance on how to move well  
✔︎  April's topic: Shoulder Mobility  
✔︎  Beta pricing — just under $65/month (that’s less than $20/week!)

​Doors are open for April! Even if you missed March, you can jump in now — each month is a fresh focus.

Choose wise over quick.  

Let’s move well together.

Stay well and happy moving,
​Lisa

P.S.  Ever had one of those “What did I just do?” moments after a workout?
  I’d love to hear your story — comment below and share it with me!

Oh wait! There's more

Dates are set for the Spring 2025 in person series of Take Your Walk to the Next Level: Intro to Nordic Walking! Check out the April, May, and June series options.

Did you know that March is Nutrition Month?

This year’s theme is Nourish to Flourish, emphasizing how the food we eat supports our overall well-being—including how we move and feel every day.

Over my 25 years in practice, I’ve seen firsthand how nutrition and movement go hand in hand. While I always recommend working with a registered dietitian when possible, I also recognize that making healthy behaviour changes—like becoming more physically active—naturally leads people to think about their energy, vitality, and overall well-being.

If you’ve ever wondered how food fuels your movement, consider these three key aspects:

Quality Matters
What kinds of foods are you putting into your body? Whole, nutrient-dense foods with minimal processing provide the best fuel. Think single-ingredient, whole foods rather than highly processed options full of fillers. The better the quality of your food, the better your body can use it for energy and recovery.

Timing Is Key
When are you eating in relation to your movement? You may follow a routine of breakfast, lunch, and dinner, but are you properly fuelling before and after physical activity? If it’s been six hours since your last meal before you head out for a walk, could a nutritious snack help sustain your energy? Properly timing your food intake ensures you’re giving your body the energy it needs when it needs it most.

Enjoyment Enhances Consistency
Are you choosing foods that you enjoy? Do they taste good and bring you joy? Part of fuelling our bodies is selecting nourishing foods that are also appealing. When eating is a positive experience, it becomes easier to consistently make choices that support your health and vitality.

I’ve seen many clients begin an exercise routine only to realize that what they eat is just as important as how they move.

Research shows that making one positive health change often leads to others—improving sleep, reducing reliance on medications, and becoming more mindful of nutrition’s role in overall well-being.

As you move through Nutrition Month, take a moment to reflect:

✔︎ How does your food fuel your physical activity?

✔︎ How does it impact your energy, strength, and overall vitality?

If you’re looking for trusted nutrition resources, I highly recommend exploring the Dietitians of Canada website. A great place to start is their 7 Steps for Quick and Easy Menu Planning, which offers practical tips to help you create balanced meals without the stress. Planning ahead can make it easier to nourish your body with the right foods to support your active lifestyle.

And let’s not forget--March 19 is the day we honour the invaluable contributions of registered dietitians across Canada! Their expertise plays a vital role in helping individuals and communities make informed, healthy choices.

Here’s to nourishing our bodies and moving with energy, strength, and joy!

Stay well and happy moving,
Lisa

Growing up in Saskatchewan, where Daylight Saving Time (DST) doesn’t happen, the only way I knew it was happening was because my American TV shows would suddenly shift an hour. One day, I’d be watching a program at 7 p.m., and the next, it was on at 6 p.m. or 8 p.m.

It was the only real clue that the rest of the world was adjusting their clocks while we stayed the same.

Then, when I moved to Alberta, where DST is a thing, people would always ask me, "Why doesn’t Saskatchewan change their clocks?"

With a completely serious face, I’d reply, "Oh, it’s because the cows can’t handle a schedule change. Dairy cows, in particular, are on a very strict routine, and messing with their timing just wouldn’t work.”

The best part?

People believed me!

They’d nod, consider it, and some would even say, "Oh yeah, that makes sense."

Meanwhile, I was busting up inside with laughter, knowing full well that cows have nothing to do with it.

But hey, it made for a good story!

Now, while the cows have nothing to do with it, here’s what actually happens when the clocks change: our physical activity might get a boost.

Ever notice how, when the clocks spring forward, you suddenly feel like there’s more time to be outside? Whether it’s going for an after-dinner walk, hitting the park with the kids or the dog, or squeezing in an evening bike ride, that extra daylight feels like a little nudge to get moving.

Turns out, research backs this up!

Studies have shown that DST may actually lead to increased physical activity—especially in kids. With more evening light, they tend to spend more time outdoors being active.

And for adults?

It’s a bit of a mixed bag. Some studies show that people take advantage of the extra daylight to move more, while others suggest it doesn’t make a huge difference in overall activity levels.

But here’s the thing: having extra daylight in the evening removes a major barrier to getting outside.

It makes those after-work walks or post-dinner strolls that much more accessible. And even if you’re not logging extra hours of exercise, just shifting more of your movement outdoors can boost your mood, energy, and overall well-being.

So, as we set our clocks forward, why not take advantage of that extra light? Whether it’s a walk around the block, a game of catch with a furry friend, or just soaking up the sun on your porch, let’s make the most of it!

What’s your favourite way to move when the days get longer? Comment below and let me know!

Stay well and happy moving,

Lisa

P.S. Know someone who would love a fresh take on movement and wellness each week? Invite them to join the weekly email! They can sign up today to receive all the goodies from the blog in their mailbox each week! 

​

​Eighteen months into my journey as an entrepreneur and business owner, I’ve realized something: business ownership is a lot like staying physically active. 

There are highs and lows, moments of doubt, and moments of sheer joy. Some days, it feels like an uphill climb; other days, it’s like coasting on a bike with the wind at your back. 

Sound familiar?

Just like exercise, running a business requires resilience. 

You don’t always see the immediate benefits, but you know deep down that every little step counts. And just like physical fitness, success comes from consistency, exploration, and the courage to try something new.

If you’ve ever tried to stick with an exercise routine, you know exactly what I mean. 

Some days, you feel strong and energized. Other days, you wonder if it’s making a difference at all. But then—out of nowhere—you realize you’re moving easier, standing taller, and feeling better.  

That’s why I’ve always known I wanted to create group programs within The MedFit Movement Studio—to offer a space where movement feels possible, approachable, and rewarding. 

And today, I’m thrilled to introduce something I’ve been dreaming about for a long time:  

​Starting March 4, this small-group online program will give you the expert guidance, support, and motivation you need to move in a way that truly serves you. Whether you’re trying to ease pain, build strength, or simply find joy in movement again, this is your chance to work with me in a supportive, encouraging setting.  

This is the first iteration—a beta program—so I’m looking for 12 individuals to join me in this exciting new venture. You’ll be part of a supportive group where we’ll explore exercise, movement, and strategies to help you feel your best.


Here’s what you need to know:  

🗓 Date & Time: Tuesdays at 9 AM MST (starting March 4) for 6 months (March-August)

💻 Live online sessions in The MedFit Movement Studio  

👥 Limited to 12 participants (so you get plenty of personal attention!)  

💡 Designed to help you find the best movement strategies for YOU  


This program is designed to complement my one-on-one Movement Momentum program, offering you a guided experience in a group setting. Whether you’ve been meaning to start moving again, refine your current routine, or simply want expert guidance on the best exercises for YOU, Movement Rx is your invitation to take that next step.

I would be absolutely honored to have you join me. 

Let’s move smarter, feel better, and build vitality together.

Click below for more details and to secure your spot.

​​
​Let’s get moving--you deserve to feel strong, capable, and well.  

​Be well and happy moving,
Lisa

Picture this.

You’ve decided it’s time.

You’re starting a new exercise routine, and this time, you’re determined to stick with it.

You’ve got the motivation, the plan, and maybe even some brand-new workout gear to kick things off.

And, of course, you’re going all in.

Because everywhere you turn—social media, fitness ads, well-meaning friends and family—the message is the same: More is better.

So, for two weeks straight, you push yourself to the limit. Every day, you commit to at least 45 minutes of high-intensity workouts. You tell yourself that feeling sore means progress. That struggling to climb the stairs the next day is proof you’re doing it right.

But then… something shifts.

Your legs feel like they’re dragging cinder blocks.

Your arms protest when you try to lift your morning coffee.

You’re exhausted, not energized.

And suddenly, the thought of lacing up your shoes makes you cringe.

Has this happened to you?

Have you ever thrown yourself into a new fitness routine with the best of intentions, only to crash and burn a couple of weeks later?

You're not alone.

The truth is, we already ask a lot from our bodies. Daily responsibilities—work, family, errands, caregiving—require energy. And when we add too much, too soon, too fast, and too hard, our bodies push back.

This is when exercise starts to feel like the enemy.

When pain creeps in, frustration takes over, and we tell ourselves: Exercise just doesn’t work for me. It always hurts me.

But what if the problem isn’t what you’re doing?

What if it’s how you’re doing it?

That’s the real game-changer.

In my work, I don’t just help people figure out what movement to do—I help them understand how to move in a way that supports their body, rather than breaks it down.

Movement should feel good, not like a punishment. It should build you up, not burn you out.

Because sometimes, less is better.

And sustainable movement? That’s where the real magic happens. ✨

Stay well and happy moving,
Lisa

​
​If this resonates with you, I invite you to join me for my upcoming webinar:

What you’ll learn:

✅ How to move in a way that supports joint health

✅ The right balance between rest and movement

✅ Simple adjustments to improve how your body feels


📍 Location: Zoom via The MedFit Movement Studio (Replay available for registrants)

✔︎ Studio members attend for free! (Join now and its complimentary!)​

✔︎ Non-members can register with promo code FEELBETTER50 for a special discount!

🎟 Register Here: https://bit.ly/movesmart-feelbetter-painmanagement​


Movement doesn’t have to feel like a battle. Let’s find a way to move smarter, feel better, and truly enjoy the process.

See you there! 😊